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Components
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 9-26-18 - 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):
73 (37/36)
Workout
Wed 9-26-18
1: General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP 30:00
100 Double Unders
30 Cal Ski Erg
4x 100m runs
10 tire flips (or 30 KB Swings 53/35)
30 Burpee box jumps (24/20")
one person working at a time, split reps anyway. Use one Erg for your team, if occupied then row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 26, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Mike
McIntosh
6:30 PM WOD
4 + 134
With Tony Moul
1
Tony
Moul
6:30 PM WOD
4 + 134
With Mike McIntosh
2
Michael
Toma
6:00 AM WOD
4 + 132
Partner was Perry
2
Perry
DeJoode
6:00 AM WOD
4 + 132
With Mike...ski and big tire!
3
Erick
Hernandez
6:00 AM WOD
4 + 25
Team Harrington/Hernandez
4
Peter "Bir ...
Kauss
5:30 PM WOD
3 + 172
w/Scott Killin! ski, red tire....2 short of 4
5
Josh
Hunt
4:30 PM WOD
3 + 155
6
Bjoern
Bollmann
6:00 AM WOD
3 + 149
bike & KB
7
Thanh
Vo
5:00 AM WOD
3 + 144
w/ sandau
8
Kip
Patterson
5:00 AM WOD
3 + 132
3 rds + 100DU, 30cal, 2 (100m) run, big tire
9
Cody
Labahn
6:30 PM WOD
3 + 131
w/Melissa
10
Dale
Mizer
6:00 AM WOD
3 + 123
With Olivia
11
Caedmon
Blair
4:30 PM WOD
3 + 113
12
Tom
Dalke
3:30 Open Gym
3 + 105
w/ Rhett
13
TIMMY
12:00 PM WOD
3 + 104
14
Mike
Petrone
6:30 PM WOD
3 + 98
15
Andy
Froningisd ...
3:30 PM WOD
3 + 64
with Cutris
16
Chris
Dunlap
3:30 PM WOD
3 + 54
17
Rick
Metzger
3:30 PM WOD
3 + 0
18
Ryan
Geser
12:00 PM WOD
2 + 145
solo
19
John
Harrington
6:00 AM WOD
4 + 25
sub run w/row
20
Troy
Willis
5:00 AM WOD
3 + 132
21
Alex
Przybylowski
5:30 PM WOD
3 + 130
SUs; with Michael and Amy
22
Gabriel
Darland
6:30 PM WOD
3 + 118
23
Ben
Morehouse
4:30 PM WOD
3 + 113
100 single unders
24
Adam
Librande
6:00 AM WOD
3 + 110
24
Shane
Doyle
6:00 AM WOD
3 + 110
Heavy rope + heavy (red) tire
25
John
Foley
12:00 PM WOD
3 + 104
2:1 SUs
26
Paul
Vasend
5:00 AM WOD
3 + 50
w/melissa
27
Reid
Holcomb
5:00 AM WOD
3 + 3
20 inch KB and singles
28
Adam
Soto
6:30 PM WOD
3 + 0
28
Michael
Raaf
6:00 AM WOD
3 + 0
Partner Sawyer; Heavy Rope; 20" Box
28
Sawyer
Mizer
6:00 AM WOD
3 + 0
heavy rope yellow tire
28
Steve
Marik
6:30 PM WOD
3 + 0
29
Vince
Baker
4:30 PM WOD
2 + 90
30
Kenny
Crabtree
6:30 PM WOD
2 + 39
Started with run
31
Joseph
McClish
6:30 PM WOD
2 + 1
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
4 + 110
2
Alexis
Shimada
4:30 PM WOD
3 + 155
ski and tire flips
3
Jenni
Bollmann
6:00 AM WOD
3 + 149
4
Melissa
Maurer
6:30 PM WOD
3 + 131
all guys weights/height-partnered with Cody
5
Olivia
Dias
6:00 AM WOD
3 + 123
6
Heather
Leaks
5:30 PM WOD
3 + 115
7
Monica
Petrone
6:30 PM WOD
3 + 98
8
Toni
Blair
4:30 PM WOD
3 + 89
9
Amy
Tooley
9:30 AM WOD
3 + 87
9
Nikki
Nelson
9:30 AM WOD
3 + 87
10
Veronica
Wilcox
5:00 AM WOD
3 + 75
11
janiva
Lomas
12:00 PM WOD
3 + 131
Partner: SHANNON:)
11
Shannon
Redpath
12:00 PM WOD
3 + 131
100 single unders for me
12
Cambria
Blair
6:30 PM WOD
3 + 118
13
Courtney
Prokosch
5:00 AM WOD
3 + 75
14
Amy
Welsh
6:00 AM WOD
3 + 50
Partnered with Lisa’s.
14
Private
3:30 PM WOD
3 + 50
15
Emily
Curtis
6:30 PM WOD
3 + 10
15
Jody
Chase
6:30 PM WOD
3 + 10
All du step up
16
Cheryl
Pellegrini
5:00 AM WOD
3 + 0
35#kb; box step ups
16
Colleen
Frazier
5:00 AM WOD
3 + 0
w/Cheryl; heavy rope; 35#kb
16
Jess
morgan
6:30 PM WOD
3 + 0
W/Brit
16
Lindsey
Angell
5:30 PM WOD
3 + 0
16
Liz
Marik
6:30 PM WOD
3 + 0
17
Delia
Miranda
8:30 AM WOD
2 + 165
with Kay & Shawnette
17
Kay
Metzger
8:30 AM WOD
2 + 165
with Delia and Shawnette
17
Shawnette
Anderson
8:30 AM WOD
2 + 165
Kay and Delia
18
Sarah
Taylor-Green
4:30 PM WOD
2 + 152
19
Amica
Cooke
9:30 AM WOD
2 + 144
w/ Christina & Nancy 2:1 SU
20
Joyce
Kintz
3:30 Open Gym
2 + 143
30 x 35kb swings sub for 10 tire flips
21
Claire
Nettleton
12:00 PM WOD
2 + 133
Stephanie 12" burpee box jumps
21
Stephanie
Foley
12:00 PM WOD
2 + 133
22
Denise
P
12:00 PM WOD
2 + 94
22
Lisa
Udland
12:00 PM WOD
2 + 94
23
Sherrill
Conley
8:30 AM WOD
2 + 0
24
KIRA
DACZEWITZ
5:00 AM WOD
0 + 0
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