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Components
Metcon
Metcon
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 7-6-18 - 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
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Fri 7-6-18
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 (6 Rounds for time)
6x100m sprints
Sprint out 100m. Walk back is rest. Roughly a 1:3 work rest ratio. Each sprint is individually scored.
3: Metcon (Weight)
EMOM16
1 clean + 2 jerks
As heavy as possible
Score is your heaviest round completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 06, 2018
Clients:
Men / Women
All Clients
Clients
1
Dave
sWolcott
3:30 PM WOD
0:39
only 3 rounds
2
Bejan
Rejaian
5:00 AM WOD
1:18
2
Shane
Doyle
6:00 AM WOD
1:18
3
Mike
McIntosh
4:30 PM WOD
1:19
4
Ted
TooTall
9:30 AM WOD
1:22
5
Adam
Librande
6:00 AM WOD
1:26
6
Joseph
McClish
5:00 AM WOD
1:27
7
Keith
Sekishiro
5:00 AM WOD
1:28
8
Chris
Dunlap
4:30 PM WOD
1:30
9
Bri
Talmage
5:00 AM WOD
1:31
9
Private
6:00 AM WOD
1:31
10
Dale
Mizer
6:00 AM WOD
1:35
10
Olivia
Dias
6:00 AM WOD
1:35
11
Rick
Metzger
9:30 AM WOD
1:36
12
Heather
Leaks
5:30 PM WOD
1:41
13
Jody
Chase
6:30 PM WOD
1:43
14
Theresa
Williams
12:00 PM WOD
1:49
15
Private
6:00 AM WOD
1:53
16
Bill
Berman
6:00 AM WOD
1:54
17
Colleen
Frazier
5:00 AM WOD
1:58
18
Nick
Williams
3:30 Open Gym
2:07
19
Cheryl
Pellegrini
5:00 AM WOD
2:30
250 m bike sprints
20
Tom
Dalke
9:30 AM CrossFit
3:00
21
Caedmon
Blair
12:00 PM WOD
1:27:00
22
Claire
Nettleton
9:30 AM WOD
2:07:00
23
Alex
Przybylowski
5:30 PM WOD
2:39:00
24
Ryan
Wuest
12:00 PM WOD
0:00
did not score
25
John
Foley
5:30 PM WOD
1:38
26
Stephenie
Erickson
5:30 PM WOD
1:58
27
Hayli
Librande
9:30 AM WOD
2:00
27
Jason
Murphy
4:30 PM WOD
2:00
28
Melanie
Nixon
5:30 PM WOD
2:17
28
Stephanie
Foley
9:30 AM WOD
2:17
29
Kirsten
Roy
6:00 AM WOD
2:25
30
Angela
Rodriguez
5:30 PM WOD
2:31
31
Amy
Holcomb
9:30 AM CrossFit
0:00
bike
31
Chris
Rasmussen
4:30 PM WOD
0:00
121.8
31
Ona
Lisa Wolcott
12:00 PM WOD
0:00
ran mile
31
Sarah
Taylor-Green
5:30 PM WOD
0:00
ran 200s
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