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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 6-6-18 - CrossFit Salem South - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
66 (33/33)
Workout
Wed 6-6-18
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 (No Measure)
4 Rounds
150m Farmers Carry (AHAP)
5 Tire Flips
150m Sled Drag (180/95)
Not for time, but KEEP MOVING!!
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 7 min
15 Cal Row
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 06, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Tony
Moul
6:30 PM WOD
5 + 12
2
Steve
South
6:30 PM WOD
5 + 11
3
Andy
Froningisd ...
3:30 PM WOD
5 + 6
3
Steven
DeLess
4:30 PM WOD
5 + 6
4
Caedmon
Blair
5:30 PM WOD
4 + 43
5
Josh
Hunt
4:30 PM WOD
4 + 40
6
Joe
Chase
6:30 PM WOD
4 + 15
6
Michael
Toma
9:30 AM CrossFit
4 + 15
6
Mike
Metzger
3:30 PM WOD
4 + 15
7
Chris
Dunlap
3:30 PM WOD
4 + 13
8
Thanh
Vo
5:00 AM WOD
4 + 3
9
John
Harrington
6:00 AM WOD
4 + 2
9
Ryan
Wuest
12:00 PM WOD
4 + 2
10
TIMMY
12:00 PM WOD
4 + 0
11
Michael
McCarthy
12:00 PM WOD
3 + 13
12
Michael
Raaf
5:00 AM WOD
3 + 0
13
Adam
Librande
6:00 AM WOD
6 + 0
14
Matt
Thompson
9:30 AM WOD
5 + 2
15
Ted
TooTall
8:30 AM WOD
5 + 1
1/1 heavy rope
16
Michael
Robinson
5:00 AM WOD
4 + 23
3# HSUs
17
Robert
Salberg
5:30 PM WOD
4 + 15
17
Shawn
Johnson
5:30 PM WOD
4 + 15
17
Troy
Willis
6:00 AM WOD
4 + 15
18
Bob
Rindy
3:30 PM WOD
4 + 14
60 su'S
19
Alex
Przybylowski
6:00 AM WOD
4 + 0
60 singles
19
David
Ludi
4:30 PM WOD
4 + 0
19
Dex
Andersen
6:30 PM WOD
4 + 0
19
Joseph
McClish
6:30 PM WOD
4 + 0
19
Michael
George
5:30 PM WOD
4 + 0
SU
20
Chris
Rasmussen
6:30 PM WOD
3 + 60
21
Jason
Murphy
12:00 PM WOD
3 + 32
22
Michael
Cannon
5:30 PM WOD
3 + 12
23
Johnathan
Maddy
5:30 PM WOD
2 + 0
13 calories on the bike.
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
5 + 7
2
Haley
Bury
6:00 AM WOD
5 + 0
3
Toni
Blair
3:30 Open Gym
4 + 10
4
Heather
Leaks
5:30 PM WOD
4 + 5
5
Danielle
Ammon
4:30 PM WOD
4 + 4
6
KIRA
DACZEWITZ
5:00 AM WOD
4 + 3
7
Nicole
Miller
5:00 AM WOD
4 + 0
8
Nikki
Nelson
9:30 AM WOD
3 + 13
9
Amanda
Koonce
3:30 PM WOD
3 + 11
10
Veronica
Wilcox
5:00 AM WOD
3 + 10
11
Alexis
Shimada
9:30 AM CrossFit
3 + 8
12
Brittni
Schomus
9:30 AM WOD
3 + 7
12
Claire
Nettleton
9:30 AM WOD
3 + 7
13
Olivia
Dias
6:00 AM WOD
3 + 2
14
Jody
Chase
6:30 PM WOD
3 + 0
15
Shannon
Redpath
12:00 PM WOD
4 + 51
single unders 60 each round
16
Ariel
Chambers-Owen
5:30 PM WOD
4 + 0
17
Bryana
Przybylowski
5:30 PM WOD
3 + 35
18
Krystal
Maroney
4:30 PM WOD
3 + 20
19
Courtney
Prokosch
5:00 AM WOD
3 + 15
single
19
Samantha
O'Neil
5:30 PM WOD
3 + 15
2:1 su
20
Colleen
Frazier
5:00 AM WOD
3 + 14
3 rds+14 cal; 60 SU per rd
21
Shawnette
Anderson
9:30 AM WOD
3 + 13
22
Sarah
Taylor-Green
5:30 PM WOD
3 + 7
23
Cheryl
Pellegrini
5:00 AM WOD
3 + 1
10DU per rd
23
Kirsten
Roy
6:00 AM WOD
3 + 1
56 cal
24
Kay
Metzger
8:30 AM WOD
2 + 35
25
Private
5:30 PM WOD
2 + 22
25
Stephanie
Foley
9:30 AM WOD
2 + 22
26
Susan
Sturn
9:30 AM WOD
2 + 7
27
Lea Ann
Thompson
9:30 AM WOD
1 + 45
28
Jenni
Bertels
5:00 AM WOD
0 + 0
did not count; worked continuously
28
Pam
Mullen
4:30 PM WOD
0 + 0
52 calories
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