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Components
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
Mon 12-31-18 - 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):
0 (0/0)
Workout
Mon 12-31-18
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (Weight)
Complete 4 rounds for weight:
A. 2:00 to complete 10 burpees over the bar + 2 Cleans (then rack it)
B. 2:00 to complete 40 double unders + 4 Back squats
C. 2:00 to complete 10 strict pull ups + 6 Deadlifts
Complete all the reps at the same weight AHAP. 6 minutes per round to complete ABC, 4 rounds = 24:00 total time. Select Rx if all rounds were completed at any weight.
Basics: 6 burpees, 60 SU, 15-20 ring rows
Int: 8 burpees, 30 DU or 60 SU, assisted pull ups
Adv: as written
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 31, 2018
Clients:
Men / Women
All Clients
Clients
1
Michael
Toma
3:30 Open Gym
245 lbs
2
Casey
Craig
3:30 PM WOD
235 lbs
2
Cody
Labahn
3:30 PM WOD
235 lbs
225,235,245,255
3
Andy
Wodtiger
3:30 PM WOD
225 lbs
4
Caedmon
Blair
3:30 Open Gym
215 lbs
4
Joe
Chase
12:00 PM WOD
215 lbs
5
Bjoern
Bollmann
6:00 AM WOD
205 lbs
6
Alan
Koreiva
5:00 AM WOD
185 lbs
6
Josh
Hunt
12:00 PM WOD
185 lbs
6
Kody
Sporseen
4:30 PM WOD
185 lbs
1 su 1 du for 60 r
7
Alex
Przybylowski
6:00 AM WOD
155 lbs
7
Shane
Doyle
6:00 AM WOD
155 lbs
8
Matt
Thompson
9:30 AM WOD
135 lbs
9
Amanda
Koonce
12:00 PM WOD
125 lbs
10
Theresa
Williams
12:00 PM WOD
100 lbs
strict
11
Gabriel
Darland
3:30 Open Gym
205 lbs
12
Jason
Murphy
4:30 PM WOD
185 lbs
12
Thanh
Vo
5:00 AM WOD
185 lbs
13
Boaz
Blair
12:00 PM WOD
165 lbs
13
Justin
Diggs
9:30 AM WOD
165 lbs
14
Jose
Miranda
6:00 AM WOD
135 lbs
14
Nick
Schomus
6:00 AM WOD
135 lbs
15
Dale
Mizer
6:00 AM WOD
125 lbs
15
Nicole
Miller
4:30 PM WOD
125 lbs
15
Nikki
Moore
4:30 PM WOD
125 lbs
kip PU
15
Tabitha
Dean
4:30 PM WOD
125 lbs
SU & banded strict
16
Ian
Plummer
12:00 PM WOD
115 lbs
16
Jenni
Bollmann
9:30 AM WOD
115 lbs
10 kipping pull ups
16
Nick
Williams
12:00 PM WOD
115 lbs
17
Bensen
Craig
3:30 PM WOD
105 lbs
17
KIRA
DACZEWITZ
12:00 PM WOD
105 lbs
blue band PUps
18
Colleen
Frazier
5:00 AM WOD
95 lbs
80 SU; worked on kip PU
18
Jonathan
Murry
6:00 AM WOD
95 lbs
18
Michael
George
4:30 PM WOD
95 lbs
18
Tim
Zuk
4:30 PM WOD
95 lbs
18
Toni
Blair
4:30 PM WOD
95 lbs
19
Jessica
Warburton
12:00 PM WOD
85 lbs
19
Monica
Petrone
3:30 Open Gym
85 lbs
kipping pu
20
Kay
Metzger
8:30 AM WOD
80 lbs
21
Cheryl
Pellegrini
5:00 AM WOD
75 lbs
scale: 60 SU, purple band strict PU
21
Private
3:30 PM WOD
75 lbs
21
Mark
A. Toma
4:30 PM WOD
75 lbs
21
Veronica
Wilcox
12:00 PM WOD
75 lbs
1st time back - super scaled!
22
Amy
Klampe
6:00 AM WOD
65 lbs
Single unders and ring rows
22
Hayli
Librande
9:30 AM WOD
65 lbs
60# clean w/db
22
Jenn
Graham
6:00 AM WOD
65 lbs
22
Lisa
Nair
6:00 AM WOD
65 lbs
22
Madeline
Nowell
9:30 AM WOD
65 lbs
23
Dana
Toma
4:30 PM WOD
45 lbs
24
Janna
Curtis
9:30 AM CrossFit
35 lbs
pushups cleans 45 sec bike 8-10 air squats ring rows DL
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