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Components
Lunger Games
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 10-26-18 - 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):
67 (31/36)
Workout
Fri 10-26-18
1: Billy's Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: Lunger Games (Set a clock for 10x 3:00 intervals)
10 Rounds: 6 BR Lunges + 200m Run (AHAP)
BR = Back Rack
Score = lightest weight used
3: Metcon (AMRAP - Reps)
Death by Sit Ups (Start at 12, add 2 every minute)
record the reps of the last complete round (ex: 26 if you completed 26 sit ups in a minute but could not get 28)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 26, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Hugh
Barnett
6:30 PM WOD
10 x 6 @ 245 lbs
2
Andy
Froningisd ...
12:00 PM WOD
10 x 6 @ 235 lbs
3
Chris
Dunlap
4:30 PM WOD
10 x 6 @ 225 lbs
3
Cody
Labahn
5:30 PM WOD
10 x 6 @ 225 lbs
3
Rick
Metzger
9:30 AM WOD
10 x 6 @ 225 lbs
4
Ted
TooTall
4:30 PM WOD
10 x 6 @ 205 lbs
5
Peter "Bir ...
Kauss
4:30 PM WOD
10 x 6 @ 185 lbs
w/belt
6
Curtis
Rue
3:30 PM WOD
10 x 6 @ 165 lbs
7
Michael
Robinson
3:30 PM WOD
10 x 6 @ 155 lbs
8
Adam
Librande
6:00 AM WOD
10 x 6 @ 150 lbs
9
Alex
Przybylowski
5:30 PM WOD
10 x 6 @ 135 lbs
9
Kip
Patterson
5:00 AM WOD
10 x 6 @ 135 lbs
9
Kody
Sporseen
9:30 AM CrossFit
10 x 6 @ 135 lbs
9
Shane
Doyle
6:00 AM WOD
10 x 6 @ 135 lbs
Best time was 0:46 seconds.
10
Dale
Mizer
6:00 AM WOD
10 x 6 @ 125 lbs
1:12 LR
10
John
Foley
12:00 PM WOD
10 x 6 @ 125 lbs
11
Jeffrey
Lowe
6:30 PM WOD
10 x 6 @ 115 lbs
12
Conner
Winkler
9:30 AM WOD
10 x 6 @ 105 lbs
13
TIMMY
5:30 PM WOD
10 x 6 @ 102 lbs
14
John
Harrington
6:00 AM WOD
10 x 6 @ 95 lbs
Row
14
Michael
George
5:30 PM WOD
10 x 6 @ 95 lbs
400 ass bike
14
Michael
Keefer
6:00 AM WOD
10 x 6 @ 95 lbs
14
Reid
Holcomb
5:00 AM WOD
10 x 6 @ 95 lbs
14
Robert
Salberg
5:30 PM WOD
10 x 6 @ 95 lbs
BckSqat
14
Tim
Zuk
5:30 PM WOD
10 x 6 @ 95 lbs
15
Mark
A. Toma
5:30 PM WOD
10 x 6 @ 75 lbs
16
Jerod
Condit
6:00 AM WOD
10 x 6 @ 65 lbs
best time of 103
17
Mike
McIntosh
6:30 PM WOD
8 x 6 @ 255 lbs
135x1, 185x1, 255x8
17
Bjoern
Bollmann
3:30 PM WOD
6 x 6 @ 225 lbs
1@215
17
Steve
South
9:30 AM WOD
6 x 6 @ 255 lbs
17
Mike
Metzger
12:00 PM WOD
4 x 6 @ 185 lbs
only time for 4 rnds
Female Clients
1
Heather
Leaks
5:30 PM WOD
10 x 6 @ 150 lbs
2
Amy
Tooley
9:30 AM WOD
10 x 6 @ 145 lbs
2
Brittney
Mcintosh
6:30 PM WOD
10 x 6 @ 145 lbs
2
Krista
Rogue
9:30 AM WOD
10 x 6 @ 145 lbs
3
Jess
morgan
12:00 PM WOD
10 x 6 @ 135 lbs
4
Carol
Bolliger
3:30 PM WOD
10 x 6 @ 125 lbs
4
Michelle
Robinson
3:30 PM WOD
10 x 6 @ 125 lbs
125-145
5
Jody
Chase
6:30 PM WOD
10 x 6 @ 105 lbs
5
Lynette
Hawkins
9:30 AM WOD
10 x 6 @ 105 lbs
5
Shannon
Boling
12:00 PM WOD
10 x 6 @ 105 lbs
ass bike
6
Alexis
Shimada
4:30 PM WOD
10 x 6 @ 95 lbs
6
Jacquie
Strand
4:30 PM WOD
10 x 6 @ 95 lbs
6
Joyce
Kintz
3:30 Open Gym
10 x 6 @ 95 lbs
6
Michelle
Singrin
4:30 PM WOD
10 x 6 @ 95 lbs
6
Nicole
Miller
4:30 PM WOD
10 x 6 @ 95 lbs
6
Sheri
Baker
8:30 AM WOD
10 x 6 @ 95 lbs
6
Tabitha
Dean
4:30 PM WOD
10 x 6 @ 95 lbs
7
Brittni
Schomus
9:30 AM WOD
10 x 6 @ 85 lbs
7
Kay
Metzger
8:30 AM WOD
10 x 6 @ 85 lbs
8
Amica
Cooke
9:30 AM WOD
10 x 6 @ 75 lbs
8
Private
8:30 AM WOD
10 x 6 @ 75 lbs
8
Susan
Taylor
5:30 PM WOD
10 x 6 @ 75 lbs
8
Theresa
Williams
12:00 PM WOD
10 x 6 @ 75 lbs
4 sets at 75 3 at 85 and 3 at 95. should have done 95 all the way...
9
Colleen
Frazier
5:00 AM WOD
10 x 6 @ 65 lbs
9
Courtney
Prokosch
5:00 AM WOD
10 x 6 @ 65 lbs
9
Krista
Sites
5:30 PM WOD
10 x 6 @ 65 lbs
9
Melissa
Hedstrom
8:30 AM WOD
10 x 6 @ 65 lbs
10
Amy
Welsh
6:00 AM WOD
10 x 6 @ 55 lbs
10
Emily
Rue
8:30 AM WOD
10 x 6 @ 55 lbs
10
Hayli
Librande
9:30 AM WOD
10 x 6 @ 55 lbs
11
Dana
Toma
5:30 PM WOD
10 x 6 @ 45 lbs
front squat
12
Stephanie
Foley
9:30 AM WOD
10 x 6 @ 40 lbs
Row 200
13
Brittany
Gescher
6:30 PM WOD
10 x 6 @ 35 lbs
14
Sherrill
Conley
8:30 AM WOD
10 x 6 @ 25 lbs
15
Rachel
Toma
5:30 PM WOD
10 x 6 @ 15 lbs
16
Amanda
Koonce
4:30 PM WOD
9 x 6 @ 115 lbs
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