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Components
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Wed 2-6-19 - CrossFit Salem South
Wed 2-6-19 - 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):
29 (18/11)
Workout
Wed 2-6-19
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Metcon (AMRAP - Reps)
6 rounds, 5:00 each round + 1:00 rest:
A. Bike 40 calories, then max rounds of:
- 8 Pull Ups
- 12 Sit Ups
B. Row 40 calories, then max rounds of:
- 8 Push Ups
- 12 Sit Ups
alternate between A and B, 3 each for a total of 6 rounds. Score = total reps after the rowing/biking.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 06, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Bjoern
Bollmann
3:30 PM WOD
451 Reps
2
Andy
Froningisd ...
9:30 AM WOD
295 Reps
3
Private
6:00 AM WOD
293 Reps
4
Steve
South
6:30 PM WOD
292 Reps
5
Collin
Kayser
6:30 PM WOD
280 Reps
6
Toby
Tooley
3:30 PM WOD
252 Reps
7
Matthew
Ptacek
4:30 PM WOD
250 Reps
8
TIMMY
3:30 PM WOD
239 Reps
strict pu
9
Kristopher
Elliott
6:30 PM WOD
231 Reps
3 row, 2 bike, 1 800m run
10
John
Foley
12:00 PM WOD
202 Reps
11
Jeffrey
Lowe
6:30 PM WOD
190 Reps
12
Michael
McCarthy
12:00 PM WOD
134 Reps
13
Conner
Winkler
6:30 PM WOD
128 Reps
14
Andrew
Barcomb
5:30 PM WOD
461 Reps
ski and row RX cals
15
Mike
Metzger
8:30 AM WOD
300 Reps
3:30 bike max
16
Robert
Salberg
5:30 PM WOD
248 Reps
4rds
17
Dex
Andersen
6:30 PM WOD
65 Reps
90 cal on row and 90 cal on bike
18
Colton
Brooks
6:30 PM WOD
0 Reps
Female Clients
1
Cheryl
Pellegrini
5:00 AM WOD
232 Reps
2
Amanda
Koonce
4:30 PM WOD
124 Reps
3
Nikki
Nelson
9:30 AM WOD
110 Reps
No pushups-just pull ups
4
Samantha
O'Neil
6:30 PM WOD
229 Reps
30cals, ring rows
5
Claire
Nettleton
9:30 AM WOD
197 Reps
30 cal bike each round was about 3:50 - 4:00 red band pull ups
6
Hayli
Librande
9:30 AM WOD
186 Reps
22/20/20 cal bike (3:30)
7
Colleen
Frazier
5:00 AM WOD
176 Reps
banded pu
8
Susan
Taylor
5:30 PM WOD
173 Reps
9
Sarah
Taylor-Green
4:30 PM WOD
171 Reps
10
Brittany
Anderson
4:30 PM WOD
120 Reps
40 cal row, 30 cal bike
11
Madeline
Nowell
9:30 AM WOD
108 Reps
3:30 bike, 30 row
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