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Components
Metcon
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Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Fri 11-9-18 - 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):
45 (23/22)
Workout
Fri 11-9-18
1: Billy's Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: Metcon (No Measure)
Complete for technique and skill: Max time = 20:00
100 Toes to bar
200 push ups
3: Metcon (AMRAP - Reps)
EMOM 16:00 - 30 on/off for max reps
Odd Min - DB alternating push press (2x - 50/35)
Even Min - Calories on the rower or bike or ski erg
for the DB push press: hold one DB at the shoulder while you push press the other and switch every rep.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 09, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Michael
Keefer
6:00 AM WOD
222 Reps
2
Paul
Vasend
6:00 AM WOD
217 Reps
3
Steve
South
12:00 PM WOD
195 Reps
Bike 60 TTB 120 PU
4
Kristopher
Elliott
5:30 PM WOD
175 Reps
49 t2b, 58 pu
5
Collin
Kayser
5:30 PM WOD
173 Reps
73 t2b // 67 pu
6
Rick
Metzger
9:30 AM WOD
166 Reps
7
Michael
McCarthy
12:00 PM WOD
154 Reps
8
Kip
Patterson
5:00 AM WOD
263 Reps
35#DB
9
Paul
Jones
4:30 PM WOD
245 Reps
40lbs DB
10
Moses
Navarro
3:30 PM WOD
229 Reps
11
Robert
Salberg
4:30 PM WOD
213 Reps
12
Michael
George
5:30 PM WOD
212 Reps
35 db
13
Michael
Robinson
12:00 PM WOD
209 Reps
25# DB
14
John
Graham
6:00 AM WOD
200 Reps
35#
15
John
Foley
12:00 PM WOD
192 Reps
30# db
16
Private
6:00 AM WOD
181 Reps
17
Matt
Polacek
12:00 PM WOD
164 Reps
35 # DB
18
Conner
Winkler
12:00 PM WOD
148 Reps
30lb db / bike
19
Matt
Thompson
9:30 AM WOD
135 Reps
20
Reid
Holcomb
5:00 AM WOD
3 Reps
Gobbler Gauntlet on Satutday - did a taper down workout - row 300...
21
Grant
Shaw
6:00 AM WOD
0 Reps
a whole lot of 'em
21
John
Harrington
6:00 AM WOD
0 Reps
21
Tim
Zuk
6:00 AM WOD
0 Reps
Female Clients
1
Melissa
Maurer
6:00 AM WOD
164 Reps
with bike
2
Tabitha
Dean
5:30 PM WOD
269 Reps
20lb DB's
3
Denise
P
12:00 PM WOD
250 Reps
15 lb kb
4
Dana
Toma
5:30 PM WOD
244 Reps
15 #
5
Deidre
Jones
4:30 PM WOD
236 Reps
15# db
6
Michelle
Robinson
12:00 PM WOD
224 Reps
20#
7
Joyce
Kintz
4:30 PM WOD
217 Reps
20lb db
8
Debbie
Navarro
3:30 PM WOD
208 Reps
9
Melissa
Hedstrom
8:30 AM WOD
206 Reps
20# dbs
9
Stephenie
Erickson
4:30 PM WOD
206 Reps
ass bike
10
Claire
Nettleton
9:30 AM WOD
200 Reps
150 20# dumbbell push presses 50 assault bike cal
10
Jenn
Graham
6:00 AM WOD
200 Reps
15# db
11
Sherrill
Conley
8:30 AM WOD
196 Reps
12
Kay
Metzger
8:30 AM WOD
176 Reps
15# db
13
Private
6:00 AM WOD
166 Reps
14
Cheryl
Pellegrini
5:00 AM WOD
159 Reps
65 cal + 94 DB press @25#159
14
Jenni
Bollmann
8:30 AM WOD
159 Reps
25#
15
Hayli
Librande
9:30 AM WOD
152 Reps
bike, 20#db
16
Emily
Rue
8:30 AM WOD
136 Reps
17
Stephanie
Foley
12:00 PM WOD
121 Reps
15#; bike
18
Airian
Carter Copas
6:00 AM WOD
9 Reps
10lbs dumbbells , did 9484 meters no idea on cals
19
Courtney
Prokosch
5:00 AM WOD
0 Reps
15#db 17 reps per. 115m on ski, 7.5 cal bike, 130m row
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