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Metcon
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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
Wed 8-29-18 - 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):
0 (0/0)
Workout
Wed 8-29-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP 30:00
30 Wall Ball Shots (20/14)
25 Toes to Bar
20 Cal. on the Assault Bike
Rest 1:00
one person works at a time, scale as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 29, 2018
Clients:
Men / Women
All Clients
Clients
1
Aaron
Gerken
4:30 PM WOD
8 + 53
Jake
1
Jake
Johnson
4:30 PM WOD
8 + 53
AAron
2
Andy
Wodtiger
3:30 PM WOD
8 + 17
w/Chris Dunlap
2
Chris
Dunlap
3:30 PM WOD
8 + 17
with andy
3
Amanda
Koonce
3:30 PM WOD
7 + 52
With the illustrious Toby
3
Thanh
Vo
5:00 AM WOD
7 + 52
4
Casey
Craig
3:30 PM WOD
7 + 45
4
Hugh
Barnett
6:30 PM WOD
7 + 45
5
Jess
morgan
5:30 PM WOD
7 + 38
5
Tony
Moul
5:30 PM WOD
7 + 38
W/jess
6
Collin
Kayser
6:30 PM WOD
7 + 15
6
Kristopher
Elliott
6:30 PM WOD
7 + 15
7
Perry
DeJoode
12:00 PM WOD
6 + 65
With Ryan....
7
Ryan
Wuest
12:00 PM WOD
6 + 65
all Perry
8
Olivia
Dias
6:00 AM WOD
6 + 63
9
Adam
Librande
6:00 AM WOD
6 + 0
10
Krista
Rogue
4:30 PM WOD
9 + 0
6rx then my hand rippied :( boohoo John R
11
Ali
Gehring
3:30 PM WOD
7 + 45
11
Jessica
Warburton
6:30 PM WOD
7 + 45
12
Joseph
McClish
6:30 PM WOD
7 + 0
12
Matt
Polacek
6:00 AM WOD
7 + 0
50% knee ups
12
Michael
Robinson
3:30 PM WOD
7 + 0
GHDs w/ Wife
12
Michelle
Robinson
3:30 PM WOD
7 + 0
W/hubby GHD
13
Private
3:30 PM WOD
6 + 65
14
Dale
Mizer
6:00 AM WOD
6 + 63
14#
15
Amy
Tooley
9:30 AM WOD
6 + 60
GHDs with NIKKI
15
Nikki
Nelson
9:30 AM WOD
6 + 60
GHDs with AMY
16
Halley
Parker
4:30 PM WOD
6 + 55
17
Audrey
Pakulak
3:30 PM WOD
6 + 35
17
Ian
Plummer
3:30 PM WOD
6 + 35
#14 wallball
18
Delia
Miranda
8:30 AM WOD
6 + 31
Worked with Kay and Sherril
18
Kay
Metzger
8:30 AM WOD
6 + 31
with Delia and Sherrill
19
Claire
Nettleton
9:30 AM WOD
6 + 30
partners with Tammy sit ups for ttb
19
Sherrill
Conley
8:30 AM WOD
6 + 30
20
Amica
Cooke
9:30 AM WOD
6 + 25
10# WB knee raises w/ Hayli
20
Hayli
Librande
9:30 AM WOD
6 + 25
10# wb, knee raises with Amica!
21
John
Foley
12:00 PM WOD
6 + 1
Knee raises & ttbs
22
Ben
Ibarra
6:00 AM WOD
6 + 0
22
Cheryl
Pellegrini
5:00 AM WOD
6 + 0
scale: kipping knee-2-elbow
22
Colleen
Frazier
5:00 AM WOD
6 + 0
w/Cheryl 14#WB;sit-ups
22
Denise
P
12:00 PM WOD
6 + 0
KU
22
"Fiddy"
Ramirez
8:30 AM WOD
6 + 0
10lb ball
22
Josie
Blankenship
8:30 AM WOD
6 + 0
12lb ball knees to chest
22
Lisa
Udland
12:00 PM WOD
6 + 0
T2b Ed’s 1-4, kip k-u rds 5-6
22
Shane
Doyle
6:00 AM WOD
6 + 0
almost all toes-to-bar
23
Ted
TooTall
8:30 AM WOD
5 + 70
w/ mike the red, rxish
24
Bryce
Glovatsky
9:30 AM WOD
5 + 38
25
Debbie
Dixon
5:30 PM WOD
5 + 30
w/ Andy
26
Krista
Sites
5:30 PM WOD
5 + 0
26
Sarah
Taylor-Green
5:30 PM WOD
5 + 0
27
Melissa
Hedstrom
8:30 AM WOD
4 + 2
27
Shawnette
Anderson
8:30 AM WOD
4 + 2
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