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Components
Metcon
5k Row
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Thu 8-23-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM Basics
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
Thu 8-23-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Metcon (AMRAP - Reps)
Tire Flips (15 min)
30 tire flips
3: 5k Row (Time)
Max Effort 5k Row
5k Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 23, 2018
Clients:
Men / Women
All Clients
Clients
1
Mike
Metzger
3:30 PM WOD
31 Reps
2
Alex
Przybylowski
6:00 AM WOD
30 Reps
heaviest tire
2
Amica
Cooke
9:30 AM WOD
30 Reps
2
Andrea
Fugate
4:30 PM WOD
30 Reps
2
Ben
Morehouse
4:30 PM WOD
30 Reps
2
Claire
Nettleton
12:00 PM WOD
30 Reps
FUN TIMES
2
Ernie
martin
4:30 PM WOD
30 Reps
large tire
2
Jenn
Graham
6:00 AM WOD
30 Reps
2
Jess
morgan
12:00 PM WOD
30 Reps
2
Private
5-7 AM Open Gym
30 Reps
2
Kenny
Crabtree
6:30 PM WOD
30 Reps
6:26 30 tire flips with Ben Small red
2
Lynette
Hawkins
12:00 PM WOD
30 Reps
2
Megan
Cooper
6:00 AM WOD
30 Reps
2
Michael
McCarthy
9:30 AM WOD
30 Reps
2
Michael
Toma
3:30 Open Gym
30 Reps
2
Ryan
Wuest
12:00 PM WOD
30 Reps
big red
2
Sean
Cooper
3:30 Open Gym
30 Reps
2
Steve
South
6:30 PM WOD
30 Reps
2
Troy
Willis
6:00 AM WOD
30 Reps
2
Veronica
Wilcox
12:00 PM WOD
30 Reps
3
Cody
Labahn
5:30 PM WOD
15 Reps
3 tire flips, 10 in&out, HSW 24', 10 air squats, HSW 24'! 5 rds +...
3
Mike
McIntosh
5:30 PM WOD
15 Reps
15 min amrap 3 tire flips 10 in and outs hsw down 10 air squats h...
4
Amy
Holcomb
5:30 PM WOD
30 Reps
4
Jody
Chase
6:30 PM WOD
30 Reps
4
Katie
Ingram
6:30 PM WOD
30 Reps
4
Merritt
Richards
3:30 Open Gym
30 Reps
4
Michael
Raaf
3:30 PM WOD
30 Reps
Yellow Tire - 6:43
4
Rhett
Cooper
4:30 PM WOD
30 Reps
4
Sarah
Taylor-Green
5:30 PM WOD
30 Reps
6 Rounds: 5 tire flips 5 push-ups on tire 5 back squats
5
Hayli
Librande
4:30 PM WOD
23 Reps
6
Billie
Mcneely-Jo ...
5:30 PM WOD
0 Reps
33.33min
6
Edwin
Godinez
4:30 PM WOD
0 Reps
30 tire flips
6
Jose
Miranda
5-7 AM Open Gym
0 Reps
Shoulder shrugs, curls, Ski erg
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