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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
CrossFit Kids (3-7)
CrossFit Kids (6-9)
CrossFit Kids (8+)
CrossFit Teens
Home Workouts
Youth Program
Date
WOD
Tue 3-12-19s - CrossFit Salem South
Tue 3/12/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Tue 3-12-19s
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Metcon (AMRAP - Reps)
15 rounds, 90 sec each (22:30)
1 - Max Strict Pull Ups
2 - Max BW Bench Press
3 - Max Cal Row
repeat
Basics: Max ring rows, push ups, row
Intermediate: banded PU, 1/2 BW bench, row
Advanced: as written
Score is all reps combined
3: Metcon (Time)
21-15-9 reps for time of:
Bike Calories
Burpees
If more than 10 people in class run 2 heats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 12, 2019
Athletes:
Men / Women
All Athletes
Athletes
1
Bjoern
Bollmann
3:30 PM WOD
220 Reps
@215
2
Matthew
Ptacek
4:30 PM WOD
216 Reps
@185#
3
Kristopher
Elliott
5:30 PM WOD
197 Reps
175#
4
Joe
Chase
6:30 PM WOD
184 Reps
5
Steve
South
9:30 AM WOD
176 Reps
Bench @ 225
6
Jeffrey
Lowe
6:30 PM WOD
172 Reps
175#
7
Conner
Winkler
9:30 AM WOD
160 Reps
8
Andy
Wodtiger
4:30 PM WOD
110 Reps
no rowing
9
Ian
Plummer
6:30 PM WOD
306 Reps
2 rounds blue band pull up 3 rounds ring rows knee push ups
10
Lindsey
Angell
4:30 PM WOD
304 Reps
11
Sarah
Taylor-Green
4:30 PM WOD
213 Reps
12
Michael
Robinson
3:30 PM WOD
205 Reps
RR, 135#
13
Chris
Dunlap
3:30 PM WOD
185 Reps
215 bench
13
Jessica
Warburton
6:30 PM WOD
185 Reps
14
Melissa
Maurer
6:30 PM WOD
179 Reps
100-row 95 lb (62) pull up 17
15
Hayli
Librande
9:30 AM WOD
162 Reps
65#, strict pu
15
Jody
Chase
6:30 PM WOD
162 Reps
33 Strict pu, 46 95# bp, row
16
Stephen
Carroll
4:30 PM WOD
161 Reps
185
17
Joseph
McClish
6:30 PM WOD
160 Reps
175lb Bench
18
Kelly
Warburton
6:30 PM WOD
158 Reps
19
Claire
Nettleton
3:30 PM WOD
138 Reps
jumping pull ups 85# bench press
20
Tiana
Aldana
6:30 PM WOD
22 Reps
ring rosw
21
Caroline
Nettleton
3:30 PM WOD
0 Reps
jump pulls, 85#
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