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Metcon
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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)
Youth Program South
Date
Workout
Wed 2/27/19 - CrossFit West Salem
Wed 2-27-19s - CrossFit Salem South
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):
23 (12/11)
Workout
Wed 2/27/19
Skill
Hand stand push up/ walk
wall walk
Hand stand hold
lowering to abmat
kipping
HSPU from box
If you have HSPU work on HS walk
2: Metcon (Time)
15 Rounds of:
6 Burpee Box jump overs
3 Handstand Push - ups
6 Alt. Devil Press (1xDB 50/35)
Rx+ Strick handstand push – ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 27, 2019
Clients:
Men / Women
All Clients
Male Clients
1
John
Richey
3:30 Open Gym
17:22
2
Tom
Dalke
4:30 PM WOD
20:00
finished 9 rnds + 6
3
Brent
Redpath
12:00 PM WOD
19:21
35 lbs DB
4
Alex
Przybylowski
5:30 PM WOD
20:00
Worked on HSPU, 8.5 rds
4
Joe
Bonanno
5:00 AM WOD
20:00
20 LBS 8 ROUNDS
4
John
Harrington
6:00 AM WOD
20:00
14 rounds, highly scaled
4
Jonathan
Murry
6:00 AM WOD
20:00
4
Reid
Holcomb
5:00 AM WOD
20:00
Timed capped - 10 rds + 2 reps - Wms Rx - a couple times broke on...
4
RJ
Vasquez
6:30 PM WOD
20:00
9 rounds
4
Steve
Marik
6:30 PM WOD
20:00
12 rounds
4
Tim
Zuk
4:30 PM WOD
20:00
11 rounds 20inch, box , 35 lb
4
Tyler
Case
6:30 PM WOD
20:00
5+6
Female Clients
1
Jacquie
Strand
5:30 PM WOD
20:00
19+4
2
Courtney
Prokosch
5:00 AM WOD
20:00
8 ROUNDS AND 10 REPS, box handstand,20#db
2
Janna
Curtis
5:30 PM WOD
20:00
11 rounds 2 reps 15 # DB slant burpees
2
Jenn
Graham
4:30 PM WOD
20:00
13 rounds+12 reps: 2 ab mats, 20#
2
Joyce
Kintz
5:00 AM WOD
20:00
35lb db hspu from knees on box Completed 7 rounds plus 1 rep
2
KIRA
DACZEWITZ
12:00 PM WOD
20:00
#15 & #25 dumbell, pike pups
2
Liz
Marik
6:30 PM WOD
20:00
12 rounds- 15#
2
Monica
Petrone
12:00 PM WOD
20:00
13 rounds, box HSPU, 20lb DB
2
Shannon
Redpath
12:00 PM WOD
20:00
finished!! 20 lb db
2
Toni
Blair
4:30 PM WOD
20:00
10 rounds 6 reps
2
Violeta
Vasquez
6:30 PM WOD
20:00
12 rounds
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