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Components
Holleyman
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
Fri 2-24-19s - CrossFit Salem South
Fri 5/24/19 - 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):
34 (13/21)
Workout
Fri 2-24-19s
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: Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman
click here
Scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 24, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Andrew
Barcomb
5:30 PM WOD
18:23
2
John
Richey
9:30 AM WOD
19:09
3
Andy
Froningisd ...
4:30 PM WOD
25:34
4
Billy
Montgomery
5:00 AM WOD
30:00
5
Alan
Koreiva
6:00 AM WOD
32:00
185
6
Thanh
Vo
5:00 AM WOD
25:44
185#
7
Michael
Robinson
8:30 AM WOD
26:17
155#, 30# DBs
8
Paul
Vasend
5:00 AM WOD
27:34
225lb cleans, strict press
9
Daniel
DiFabio
4:30 PM WOD
30:05
14lb ball, 35lb db, 135lb barbell
10
Shawn
Johnson
4:30 PM WOD
31:30
205 clean, 40# dumbell press
11
Andy
Frank
12:00 PM WOD
32:00
135lb clean
12
Adolfo
Aldana
6:00 AM WOD
35:45
35 db press 135 power clean
13
Shane
Doyle
6:00 AM WOD
36:22
Rx, but 135# cleans
Female Clients
1
Nancy
Beltran
9:30 AM WOD
18:04
#110 power clean #40 dumbell push press #14 wall ball
2
Nikki
Nelson
9:30 AM WOD
23:20
125# + mod HSPUs
3
Lisa
Udland
12:00 PM WOD
23:57
Db press - 15’s, 65 c
4
Kay
Metzger
8:30 AM WOD
24:46
75# clean/ 15#db press for hspu
5
Shawnette
Anderson
9:30 AM WOD
27:23
95#, 20# DB, 10# ball
6
Jenny
Lentz
6:00 AM WOD
27:30
12lb wallball 15lb dumbbells instead of handstand pushups 40lb po...
7
Private
9:30 AM WOD
27:33
8
Livie
Foley
9:30 AM WOD
28:20
9
Tabitha
Dean
9:30 AM WOD
28:30
sub HSPU for x 2 25" seated push press & 125# clean
10
Claire
Nettleton
3:30 PM WOD
28:35
85# cleans 2-20# dumbbell push presses+strict presses+pike hspu, ...
11
Cheryl
Pellegrini
5:00 AM WOD
29:45
scale: 2 ab mats; 85# clean
12
Colleen
Frazier
5:00 AM WOD
30:00
115#clean, didn’t finish/injury
12
Donna
Waterman
5:00 AM WOD
30:00
12lbs Wallballs, 20 dumbball pass, 45lbs power clean.
12
Ekaette
Udosenata
5:00 AM WOD
30:00
12
Teresa
Mumey
5:00 AM WOD
30:00
45lb deadlift
12
Toni
Aldana
5:00 AM WOD
30:00
23 rounds
13
Halley
Parker
4:30 PM WOD
30:39
14
Jenniffer
Bakke
5:00 AM WOD
31:00
Forgot to look at clock but got 30 rounds in.
15
Jenni
Bollmann
3:30 PM WOD
34:00
123#, DB push press 35# for 20 rds, 30# for 10 rds
15
Marcia
Kauss
12:00 PM WOD
34:00
5 and 1
16
Melissa
Gonzalez
6:30 PM WOD
35:00
30pound weight 35 pound bar 6 rounds
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