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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
Tue 7-10-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
4:30 PM WOD
4:30 PM WOD
4:30 PM Basics
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
Tue 7-10-18
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Metcon (AMRAP - Rounds)
Core Work (12 Min)
E3MOM (4 rounds)
:30 sec Plank (weighted)
:30 sec Hollow Hold
100m Farmer Carry (AHAP)
3: Metcon (Time)
10 Rounds
15 Push-ups
10 KB Swings (70/53) "Merica"
100m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 10, 2018
Clients:
Men / Women
All Clients
Clients
1
Bjoern
Bollmann
3:30 PM WOD
4 Rounds
2@75 2@?
1
Brandon
Kelly
4:30 PM WOD
4 Rounds
1
Bri
Talmage
5:30 PM WOD
4 Rounds
1
Chris
Dunlap
4:30 PM WOD
4 Rounds
45 pound plate
1
Colleen
Frazier
5-7 AM Open Gym
4 Rounds
25# plank; 44#KBS; 35#FC
1
Jessica
Warburton
6:30 PM WOD
4 Rounds
1
Joseph
McClish
5-7 AM Open Gym
4 Rounds
25lb plate
1
Kristina
Perrizo
4:30 PM WOD
4 Rounds
53# x2
1
Nikki
Nelson
9:30 AM WOD
4 Rounds
1
Steve
South
6:30 PM WOD
4 Rounds
2
Tom
Dalke
4:30 PM WOD
3 Rounds
3
Morgan
Iacolucci
5-7 AM Open Gym
35 Rounds
Went too easy on the farmer walks
4
Adam
Librande
5-7 AM Open Gym
10 Rounds
70kb
5
Ali
Gehring
9:30 AM WOD
4 Rounds
Blue kB FC - 15 pound plank.
5
Ali
Virtue (Pa ...
12:00 PM WOD
4 Rounds
5
Andrea
Fugate
4:30 PM WOD
4 Rounds
5
Ariel
Chambers-Owen
6:30 PM WOD
4 Rounds
5
Ashley
Zollman
9:30 AM WOD
4 Rounds
5
Ben
Morehouse
4:30 PM WOD
4 Rounds
5
Bensen
Craig
9:30 AM WOD
4 Rounds
5
brenda
harrington
5:30 PM WOD
4 Rounds
5
Chris
Rasmussen
6:30 PM WOD
4 Rounds
35 lb Orange kb except last round.
5
Courtney
Prokosch
5-7 AM Open Gym
4 Rounds
15lb plate, mod hallow
5
Dana
Toma
3:30 Open Gym
4 Rounds
5
David
Ludi
5:30 PM WOD
4 Rounds
5
"Fiddy"
Ramirez
9:30 AM WOD
4 Rounds
2rd white kb 2rd green kb
5
Gab
Ludi
5:30 PM WOD
4 Rounds
5
Glory
Perdue
12:00 PM WOD
4 Rounds
5
Hayli
Librande
9:30 AM WOD
4 Rounds
15# plate, green kbs
5
Jeffrey
Lowe
6:30 PM WOD
4 Rounds
5
Jose
Miranda
5-7 AM Open Gym
4 Rounds
5
Josie
Blankenship
9:30 AM WOD
4 Rounds
2rds blue KB 2rds white kb
5
Joyce
Kintz
3:30 Open Gym
4 Rounds
44lb farmer carry, modified hollow rock
5
Katie
Ingram
6:30 PM WOD
4 Rounds
10lb plank; green KBs farmer carry
5
Lindsay
Schramm
12:00 PM WOD
4 Rounds
25lb and 35lb farmers
5
Liz
Marik
6:30 PM WOD
4 Rounds
5
Maria
Arellano
3:30 PM WOD
4 Rounds
5
Mark
A. Toma
3:30 Open Gym
4 Rounds
5
Michael
Cannon
6:30 PM WOD
4 Rounds
5
Michael
Raaf
5-7 AM Open Gym
4 Rounds
5
Michelle
Robinson
3:30 PM WOD
4 Rounds
5
Ona
Lisa Wolcott
9:30 AM WOD
4 Rounds
5
Ryan
Wuest
12:00 PM WOD
4 Rounds
5
Sarah
Taylor-Green
5:30 PM WOD
4 Rounds
green kb 15# plate
5
Steve
Marik
6:30 PM WOD
4 Rounds
5
Tori
Shine
3:30 PM WOD
4 Rounds
6
Treven
Upkes
5:30 PM WOD
3 Rounds
7
Melissa
Maurer
6:30 PM WOD
0 Rounds
blue farmer carry
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