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Components
Handstand Push-ups
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
Wed 10-17-18 - 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 Open Gym
3:30 PM WOD
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
Wed 10-17-18
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: Handstand Push-ups (10-15:00 min skill work)
3: Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP 24:00
12 Handstand Push Ups
16 Burpee Box Jumps (24/20")
20 Toes to bar
24 Partner Med Ball Toss (20/14# - 16' )
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 17, 2018
Clients:
Men / Women
All Clients
Leaderboard
Handstand Push-ups
Tony Moul
04/04/2017
1 x 75
Paul Jones
12/18/2018
1 x 61
Mike McIntosh
12/18/2018
1 x 60
Clients
1
Jacquie
Strand
4:30 PM WOD
4 x 10
2
Ben
Morehouse
4:30 PM WOD
1 x 6
3
Kip
Patterson
5:00 AM WOD
4 x 5
4
Toni
Blair
4:30 PM WOD
4 x 4
5
Paul
Jones
4:30 PM WOD
10 x 3
6
Michael
Toma
5:30 PM WOD
1 x 0
7
Colleen
Frazier
5:00 AM WOD
1 x 25
worked on kipping...ha!
8
Cheryl
Pellegrini
5:00 AM WOD
1 x 20
practice - and get some - kipping hspu's
9
Courtney
Prokosch
5:00 AM WOD
1 x 6
On a box
10
Reid
Holcomb
5:00 AM WOD
5 x 5
11
Amy
Holcomb
4:30 PM WOD
2 x 2
ugh...
12
Amy
Klampe
6:00 AM WOD
6 x 1
Wall walks
12
Kila
Dunham
5:30 PM WOD
3 x 1
13
Caedmon
Blair
5:30 PM WOD
1 x 0
13
Claire
Nettleton
9:30 AM WOD
1 x 0
ring rows and dumbbell push presses
13
Joyce
Kintz
4:30 PM WOD
1 x 0
practiced kipping hspu
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