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Components
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
Tue 8-21-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM Basics
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):
54 (29/25)
Workout
Tue 8-21-18
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)
AMRAP 8 Min
30 Double Unders
15 Wallballs (20/14)
5 Toes to Rope
Rest 2 min
AMRAP 6 min
100m Run
3 Wall Walks
Rest 2 min
AMRAP 4 min
Max Cals on Rower
Score total reps of all three AMRAP's!!
100m run = 10 reps
3: Metcon (AMRAP - Rounds)
Death by Situps
EMOM 10 min
Minute 1: 12 sit-ups
Add 2 sit-ups each round until failure to complete prescribed # for that round!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 21, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Jake
Johnson
3:30 PM WOD
475 Reps
2
Josh
Moore
3:30 Open Gym
465 Reps
3
Michael
Toma
3:30 Open Gym
441 Reps
4
Josh
Hunt
6:30 PM WOD
435 Reps
5
Andy
Froningisd ...
3:30 PM WOD
417 Reps
6
Cody
Labahn
5:30 PM WOD
412 Reps
7
Chris
Dunlap
3:30 PM WOD
381 Reps
8
Erick
Hernandez
3:30 Open Gym
355 Reps
9
Joe
Chase
6:30 PM WOD
326 Reps
10
TIMMY
12:00 PM WOD
315 Reps
11
Ryan
Wuest
12:00 PM WOD
305 Reps
12
Michael
McCarthy
12:00 PM WOD
299 Reps
13
Boaz
Blair
3:30 Open Gym
297 Reps
14
Paul
Jones
4:30 PM WOD
287 Reps
15
Brent
Redpath
3:30 Open Gym
260 Reps
16
David
Ludi
3:30 Open Gym
431 Reps
10 push ups for wall walk Air squats with 20lb ball
17
Adam
Librande
9:30 AM WOD
389 Reps
Weighted Rope
18
Gabriel
Darland
3:30 Open Gym
372 Reps
19
Rick
Metzger
4:30 PM WOD
350 Reps
heavy rope
20
Kristopher
Elliott
6:30 PM WOD
349 Reps
60su, rest Rx-223, 55, 71cal
21
Sam
Weitnauer
6:30 PM WOD
343 Reps
22
Private
5-7 AM Open Gym
341 Reps
23
Robert
Salberg
5:30 PM WOD
315 Reps
24
Chris
Rasmussen
5:30 PM WOD
309 Reps
25
Bill
Berman
5-7 AM Open Gym
285 Reps
26
Ben
Morehouse
4:30 PM WOD
271 Reps
27
Jose
Miranda
5-7 AM Open Gym
239 Reps
28
Mark
A. Toma
4:30 PM WOD
117 Reps
29
Alex
Humphreys
5-7 AM Open Gym
0 Reps
Female Clients
1
Nikki
Moore
4:30 PM WOD
397 Reps
2
Andrea
Krahmer
5:30 PM WOD
388 Reps
3
Private
5-7 AM Open Gym
353 Reps
4
Alexis
Shimada
4:30 PM WOD
340 Reps
5
Veronica
Wilcox
12:00 PM WOD
282 Reps
6
Toni
Blair
3:30 Open Gym
260 Reps
7
Amanda
Koonce
9:30 AM WOD
235 Reps
8
Katie
Ingram
6:30 PM WOD
8000 Reps
4 rounds. i don't know how many reps, don't wanna do math. Toes t...
9
Liz
Marik
6:30 PM WOD
388 Reps
10
Ashley
Zollman
3:30 PM WOD
387 Reps
11
Jody
Chase
6:30 PM WOD
354 Reps
12
Sarah
Taylor-Green
12:00 PM WOD
353 Reps
13
Emily
Curtis
6:30 PM WOD
347 Reps
14
Shannon
Williams
4:30 PM WOD
341 Reps
15
Lynette
Hawkins
9:30 AM WOD
338 Reps
singles
16
Samantha
O'Neil
6:30 PM WOD
332 Reps
2:1 singles, rope knee raises
17
Maria
Arellano
3:30 PM WOD
322 Reps
18
Halley
Parker
4:30 PM WOD
300 Reps
19
Ali
Gehring
12:00 PM WOD
297 Reps
weighted rope
20
Sylvia
Jimenez
6:30 PM WOD
284 Reps
21
Hayli
Librande
9:30 AM WOD
272 Reps
10# wb, su, attempted wall walks
22
Claire
Nettleton
12:00 PM WOD
258 Reps
knee raises wall walk attempts 55 cal row
23
Courtney
Prokosch
5-7 AM Open Gym
63 Reps
24
Cheryl
Pellegrini
5-7 AM Open Gym
60 Reps
I don’t thonk I counted correctly . . . I counted rounds and reps...
25
Private
5-7 AM Open Gym
0 Reps
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