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Components
Metcon
Settings
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 2-27-19s - CrossFit Salem South
Wed 2/27/19 - 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):
37 (19/18)
Workout
Wed 2-27-19s
1: General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 30:00
10 Strict Handstand Push Ups
20 Toes to Bar (or GHD sit ups)
30 Goblet Squats (35/26)
40 Cal row (or 600m Run)
50 Double Unders (150 singles)
60 Sec of Plank (45/25# plate on back)
scale as needed. HSPU can be scaled to 20 regular 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
Andrew
Barcomb
3:30 PM WOD
3 + 150
2
Tony
Moul
5:30 PM WOD
3 + 82
3
Thanh
Vo
5:00 AM WOD
3 + 70
4
Billy
Montgomery
5:00 AM WOD
3 + 64
5
Joe
Chase
6:30 PM WOD
3 + 0
6
Cody
Labahn
4:30 PM WOD
2 + 79
7
Robert
Salberg
5:30 PM WOD
3 + 90
8
Stephen
Carroll
3:30 PM WOD
3 + 77
9
Matt
Polacek
12:00 PM WOD
3 + 36
Mostly KU's
10
Chris
Dunlap
3:30 PM WOD
3 + 30
11
Sam
Weitnauer
5:30 PM WOD
3 + 15
12
TIMMY
5:30 PM WOD
3 + 10
kipping hspu
13
Keith
Sekishiro
6:00 AM WOD
3 + 5
14
Collin
Kayser
5:30 PM WOD
3 + 0
pu
15
Mike
Metzger
9:30 AM WOD
2 + 130
16
Matthew
Ptacek
4:30 PM WOD
2 + 118
17
Joseph
McClish
6:30 PM WOD
2 + 110
Combo T2B/GHD - Used 2 Matts HSPU
18
Dale
Mizer
6:00 AM WOD
2 + 96
19
Finlay
Riehl
6:30 PM WOD
1 + 55
Female Clients
1
Riley
Alfaqeeh
5:30 PM WOD
3 + 33
GHD 30 goblet squats-->20 weighted pistols
2
Andrea
Krahmer
5:30 PM WOD
3 + 0
3
Lisa
Udland
12:00 PM WOD
3 + 85
Pike pu, Kip knee up
4
Private
3:30 PM WOD
3 + 80
5
Claire
Nettleton
9:30 AM WOD
3 + 29
pike hspu heavy rope singles 26# goblet squats hanging knee raise...
6
Jenni
Bollmann
3:30 PM WOD
3 + 4
7
Nikki
Nelson
5:30 PM WOD
3 + 3
box HSPUs
8
Heather
Leaks
9:30 AM WOD
2 + 160
9
Cheryl
Pellegrini
5:00 AM WOD
2 + 150
scale: GHD. DU double taps
9
Colleen
Frazier
5:00 AM WOD
2 + 150
GHD & knee raises; single unders
10
Lindsey
Angell
5:30 PM WOD
2 + 106
11
Jody
Chase
6:30 PM WOD
2 + 93
kipping hspu mat rx rest
12
Sarah
Taylor-Green
4:30 PM WOD
2 + 90
pike pu regular su su ran 600s
13
Olivia
Dias
6:00 AM WOD
2 + 86
14
Jess
morgan
5:30 PM WOD
2 + 80
15
Tori
Black
12:00 PM WOD
2 + 60
16
Caroline
Nettleton
9:30 AM WOD
2 + 0
pike pu sit up single under
16
Emily
Rue
4:30 PM WOD
2 + 0
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