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Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
West CrossFit Teens
Youth Program South
Date
Workout
Wed 5-30-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
9:30 AM CrossFit
12:00 PM WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 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):
71 (35/36)
Workout
Wed 5-30-18
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (Time)
400m sprint
Rest 2 mins
30 cal row
20 shoulder to overhead@95/65
30 lateral box jump overs(24/20)
Rest 2 mins
20/14 cal bike
30 squat cleans@95/65
20 toes to bar
Rest 2 mins
30 wallballs@20/14
20 deadlifts@95/65
30 Burpees
Rest 2 mins
400m sprint
400m sprints on each end. The three metcons in the middle are meant to be sprints and can be done in any order. Rest 2 mins between each one. Pick a scaling option that gets the metcons done in 4-6 mins each.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 30, 2018
Clients:
Men / Women
All Clients
Male Clients
1
John
Richey
4:30 PM WOD
21:05
dying from Murph
2
Perry
DeJoode
6:00 AM WOD
24:01
3
Tony
Moul
5:30 PM WOD
24:25
4
Jake
Johnson
4:30 PM WOD
25:31
5
Josh
Moore
3:30 Open Gym
25:32
6
Mike
McIntosh
6:30 PM WOD
25:35
1: bike, 2: row, 3: wall balls
7
Michael
Toma
9:30 AM CrossFit
26:01
8
Kasen
McGraw
3:30 PM WOD
26:33
9
Thanh
Vo
5:00 AM WOD
26:38
10
Caedmon
Blair
4:30 PM WOD
26:40
11
Kody
Sporseen
9:30 AM CrossFit
27:37
12
Matt
Thompson
9:30 AM WOD
28:32
13
Cody
Labahn
4:30 PM WOD
29:41
13
Private
8:30 AM WOD
29:41
14
Andrew
Duncan
8:30 AM WOD
31:30
15
Mike
Metzger
6:00 AM WOD
32:37
16
Joseph
McClish
6:30 PM WOD
32:40
17
Michael
McCarthy
12:00 PM WOD
34:20
18
Matt
Polacek
12:00 PM WOD
36:15
19
Robert
Salberg
5:30 PM WOD
27:00
This sucked, please reprogram
20
John
Harrington
6:00 AM WOD
27:06
75#, bike 1Kx2
21
Boaz
Blair
4:30 PM WOD
27:41
22
Alex
Przybylowski
5:30 PM WOD
28:35
75#, knees to chest, 20" box
23
Reid
Holcomb
5:00 AM WOD
28:36
Wms Rx - 1:22 1st 4 hundred and 1:23 2nd 400 hundred
24
Jeffrey
Lowe
6:30 PM WOD
30:34
55# bar 10# WB
25
Bob
Rindy
4:30 PM WOD
30:35
75#
26
Dale
Mizer
6:00 AM WOD
31:00
65# 15 Burp
27
Jose
Miranda
6:00 AM WOD
32:16
28
Vince
Baker
6:00 AM WOD
32:22
29
John
Foley
5:30 PM WOD
33:03
Rx bar, leg raises instead of TTB, 14# wbs
30
Rick
Metzger
3:30 PM WOD
33:10
31
TIMMY
4:30 PM WOD
34:53
Situp for ttb ( shoulders too sore)
32
Jason
Murphy
12:00 PM WOD
36:35
33
Dirk
Pierson
12:00 PM WOD
36:45
34
Ian
Plummer
6:30 PM WOD
36:56
#95 x 10 squat cleans #75 x 20 squat cleans 24" x 10 box jump 20"...
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
23:54
2
Bri
Johnson
4:30 PM WOD
24:21
3
Nikki
Nelson
9:30 AM WOD
27:15
4
Private
5:30 PM WOD
27:33
5
Tabitha
Dean
9:30 AM WOD
27:45
6
Ali
Parkerson
3:30 PM WOD
28:00
7
Olivia
Dias
6:00 AM WOD
29:37
8
Amanda
Koonce
4:30 PM WOD
34:20
9
Pam
Mullen
4:30 PM WOD
19:39
only did sets two & three, squats no wall ball
10
Jacquie
Strand
4:30 PM WOD
21:00
First 2 only- making a comeback
11
Krista
Rogue
4:30 PM WOD
25:34
no ttb rev sit up
12
KIRA
DACZEWITZ
5:00 AM WOD
26:54
OH #10 dumbbells, #14 ball cleans, Bar situps
13
Janna
Curtis
4:30 PM WOD
27:11
Run 400, rest 2, 30 cal row, shoulder press 45#, box jumps with 3...
14
Jordan
Biehle
6:00 AM WOD
28:26
15
Cheryl
Pellegrini
5:00 AM WOD
28:33
scale: 45# bar; 400M ski erg for 400M run; kipping knee-2-elbow
16
Amy
Tooley
9:30 AM WOD
28:40
GHD
17
Colleen
Frazier
5:00 AM WOD
29:34
200M sprint; 65#; situps
18
Brandy
Nichols
5:00 AM WOD
30:00
18
Katie
Ingram
6:30 PM WOD
30:00
wow no energy today. needed less freeway time, more warm-up time....
19
Andrea
Fugate
4:30 PM WOD
30:31
20
Sheri
Baker
8:30 AM WOD
31:30
21
Claire
Nettleton
12:00 PM WOD
31:33
knee raises for ttb 12" box jump overs for lateral box jump overs
22
Samantha
O'Neil
5:30 PM WOD
31:35
23
Shannon
Redpath
12:00 PM WOD
31:39
50 lb shoulder overhead. 35 squat cleans. 55 deadlifts.
24
Heidi
Zuk
9:30 AM CrossFit
31:48
45lb bar
25
Josie
Blankenship
3:30 PM WOD
32:54
almost rx except did knee raises
26
Sarah
Taylor-Green
5:30 PM WOD
33:05
55# bar for S2O & squat cleans 65# bar for deadlifts
27
Shawnette
Anderson
9:30 AM WOD
33:25
55#
28
Kay
Metzger
8:30 AM WOD
33:40
35# bb
29
Maggie
Blair
5:30 PM WOD
34:36
30
Ashley
Zollman
3:30 PM WOD
34:54
31
Hayli
Librande
4:30 PM WOD
35:10
21 cal row, 40# pp and squat clean, 10# wallball, 45# dl
32
Stephanie
Foley
4:30 PM WOD
36:06
35 lb bar; lateral jump over bar; sit ups.
33
Bryana
Przybylowski
5:30 PM WOD
37:26
34
Amy
Holcomb
4:30 PM WOD
0:00
changed up workout,,,,bum knee
34
Lisa
Nair
6:00 AM WOD
0:00
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