Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Fri 7-27-18 - 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
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)
Workout
Fri 7-27-18
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 (Weight)
E3MOM 15 min
15 UNBROKEN Thrusters (AHAP)
5 Rounds of unbroken thrusters. Pick a heavy weight and don’t put the bar down. Rest remainder of time!!
3: Metcon (Time)
4 Rounds
3 Rope Climbs
10 Handstand Push-ups
400m Run
Basics - Rope lowers (x2), HSPU scale, 200m run
Int - 2 Rope Climbs, HSPU scale.
Rx - as written
RX+ - 15’ Legless RC
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 27, 2018
Clients:
Men / Women
All Clients
Clients
1
Brandon
Kelly
3:30 PM WOD
135 lbs
95-105-115-125-136
1
Mikey
Nantze
9:30 AM WOD
135 lbs
2
Steve
South
12:00 PM WOD
115 lbs
3
Andrea
Krahmer
5:30 PM WOD
95 lbs
3
Andy
Wodtiger
4:30 PM WOD
95 lbs
3
Dave
sWolcott
12:00 PM WOD
95 lbs
fail@125
3
Shawn
Johnson
5:30 PM WOD
95 lbs
4
Ryan
Wuest
12:00 PM WOD
85 lbs
65,65,75,85,65
5
Heather
Leaks
5:30 PM WOD
75 lbs
5
Melissa
Maurer
6:00 AM WOD
75 lbs
5
Shane
Doyle
6:00 AM WOD
75 lbs
6
Sarah
Kelly
3:30 PM WOD
70 lbs
7
Colleen
Frazier
5:00 AM WOD
65 lbs
7
Veronica
Wilcox
12:00 PM WOD
65 lbs
3x15@65, 2x15@45
8
Delia
Miranda
8:30 AM WOD
45 lbs
8
Theresa
Williams
12:00 PM WOD
45 lbs
9
Kortnie
Crabtree
6:00 AM WOD
35 lbs
Shoulder injury.
10
Kasen
McGraw
12:00 PM WOD
105 lbs
11
Curt
Wagner
3:30 PM WOD
95 lbs
11
Private
6:00 AM WOD
95 lbs
11
Josh
Hunt
12:00 PM WOD
95 lbs
3 @ 95
11
Perry
DeJoode
6:00 AM WOD
95 lbs
3 rounds of 95lbs
12
Matt
Polacek
12:00 PM WOD
85 lbs
13
Erick
Hernandez
5:30 PM WOD
75 lbs
13
John
Harrington
6:00 AM WOD
75 lbs
13
Jon
Erickson
3:30 Open Gym
75 lbs
then 2 sets at 65
14
Amy
Tooley
9:30 AM WOD
65 lbs
14
Claire
Nettleton
9:30 AM WOD
65 lbs
1@35# 1@45# 2@55# 1@65#
14
Michael
Brown
3:30 PM WOD
65 lbs
14
Reid
Holcomb
6:00 AM WOD
65 lbs
14
Tim
Zuk
6:00 AM WOD
65 lbs
15
Ona
Lisa Wolcott
12:00 PM WOD
60 lbs
16
Andrea
Fugate
3:30 PM WOD
55 lbs
16
Ashley
Zollman
5:30 PM WOD
55 lbs
16
Jordan
Biehle
4:30 PM WOD
55 lbs
16
Kay
Metzger
9:30 AM WOD
55 lbs
16
Kenny
Crabtree
6:00 AM WOD
55 lbs
1st 3 rds unbroken 4th rd 10&5 5th rd 8&7
16
Kiana
Briones
3:30 PM WOD
55 lbs
16
Lindsay
Schramm
3:30 PM WOD
55 lbs
17
Sarah
Taylor-Green
5:30 PM WOD
50 lbs
18
janiva
Lomas
12:00 PM WOD
45 lbs
then dropped to 35lbs
18
Jenny
Ammon
12:00 PM WOD
45 lbs
19
Hayli
Librande
9:30 AM WOD
40 lbs
attempted 50#
20
Private
6:00 AM WOD
35 lbs
20
Denise
P
12:00 PM WOD
35 lbs
20
Heidi
Zuk
6:00 AM WOD
35 lbs
20
Jenn
Graham
6:00 AM WOD
35 lbs
20
Liz
Marik
6:30 PM WOD
35 lbs
20
Willow
Snow-Ferrill
5:00 AM WOD
35 lbs
21
Dana
Toma
5:30 PM WOD
30 lbs
22
janna
curtis
9:30 AM CrossFit
25 lbs
2 x 15 @ 25# 1 x 15 @ 15# 2 x 15 2 20#
23
Mark
A. Toma
5:30 PM WOD
15 lbs
db
23
Susan
Sturn
8:30 AM WOD
15 lbs
Loading...
Powered By Wodify