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Metcon
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
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):
53 (22/31)
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
Male 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
Andy
Froningisd ...
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
Shane
Doyle
6:00 AM WOD
75 lbs
6
Kasen
McGraw
12:00 PM WOD
105 lbs
7
Curt
Wagner
3:30 PM WOD
95 lbs
7
Private
6:00 AM WOD
95 lbs
7
Josh
Hunt
12:00 PM WOD
95 lbs
3 @ 95
7
Perry
DeJoode
6:00 AM WOD
95 lbs
3 rounds of 95lbs
8
Matt
Polacek
12:00 PM WOD
85 lbs
9
Erick
Hernandez
5:30 PM WOD
75 lbs
9
John
Harrington
6:00 AM WOD
75 lbs
9
Jon
Erickson
3:30 Open Gym
75 lbs
then 2 sets at 65
10
Michael
Brown
3:30 PM WOD
65 lbs
10
Reid
Holcomb
6:00 AM WOD
65 lbs
10
Tim
Zuk
6:00 AM WOD
65 lbs
11
Kenny
Crabtree
6:00 AM WOD
55 lbs
1st 3 rds unbroken 4th rd 10&5 5th rd 8&7
12
Mark
A. Toma
5:30 PM WOD
15 lbs
db
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
95 lbs
2
Heather
Leaks
5:30 PM WOD
75 lbs
2
Melissa
Maurer
6:00 AM WOD
75 lbs
3
Sarah
Kelly
3:30 PM WOD
70 lbs
4
Colleen
Frazier
5:00 AM WOD
65 lbs
4
Veronica
Wilcox
12:00 PM WOD
65 lbs
3x15@65, 2x15@45
5
Delia
Miranda
8:30 AM WOD
45 lbs
5
Theresa
Williams
12:00 PM WOD
45 lbs
6
Kortnie
Crabtree
6:00 AM WOD
35 lbs
Shoulder injury.
7
Amy
Tooley
9:30 AM WOD
65 lbs
7
Claire
Nettleton
9:30 AM WOD
65 lbs
1@35# 1@45# 2@55# 1@65#
8
Ona
Lisa Wolcott
12:00 PM WOD
60 lbs
9
Andrea
Fugate
3:30 PM WOD
55 lbs
9
Ashley
Zollman
5:30 PM WOD
55 lbs
9
Jordan
Biehle
4:30 PM WOD
55 lbs
9
Kay
Metzger
9:30 AM WOD
55 lbs
9
Kiana
Briones
3:30 PM WOD
55 lbs
9
Lindsay
Schramm
3:30 PM WOD
55 lbs
10
Sarah
Taylor-Green
5:30 PM WOD
50 lbs
11
janiva
Lomas
12:00 PM WOD
45 lbs
then dropped to 35lbs
11
Jenny
Ammon
12:00 PM WOD
45 lbs
12
Hayli
Librande
9:30 AM WOD
40 lbs
attempted 50#
13
Private
6:00 AM WOD
35 lbs
13
Denise
P
12:00 PM WOD
35 lbs
13
Heidi
Zuk
6:00 AM WOD
35 lbs
13
Jenn
Graham
6:00 AM WOD
35 lbs
13
Liz
Marik
6:30 PM WOD
35 lbs
13
Willow
Snow-Ferrill
5:00 AM WOD
35 lbs
14
Dana
Toma
5:30 PM WOD
30 lbs
15
Janna
Curtis
9:30 AM CrossFit
25 lbs
2 x 15 @ 25# 1 x 15 @ 15# 2 x 15 2 20#
16
Susan
Sturn
8:30 AM WOD
15 lbs
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