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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 8-21-18 - 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 PM WOD
3:30 Open Gym
4:30 PM Basics
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
Tue 8-21-18
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 (AMRAP - Reps)
AMRAP 8 Min
30 Double Unders
15 Wallballs (20/14)
5 Toes to Rope
Rest 2 min
AMRAP 6 min
100m Run
3 Wall Walks
Rest 2 min
AMRAP 4 min
Max Cals on Rower
Score total reps of all three AMRAP's!!
100m run = 10 reps
3: Metcon (AMRAP - Rounds)
Death by Situps
EMOM 10 min
Minute 1: 12 sit-ups
Add 2 sit-ups each round until failure to complete prescribed # for that round!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 21, 2018
Clients:
Men / Women
All Clients
Clients
1
Jake
Johnson
3:30 PM WOD
475 Reps
2
Josh
Moore
3:30 Open Gym
465 Reps
3
Michael
Toma
3:30 Open Gym
441 Reps
4
Josh
Hunt
6:30 PM WOD
435 Reps
5
Andrew
Bolliger
3:30 PM WOD
417 Reps
6
Cody
Labahn
5:30 PM WOD
412 Reps
7
Nikki
Moore
4:30 PM WOD
397 Reps
8
Andrea
Krahmer
5:30 PM WOD
388 Reps
9
Chris
Dunlap
3:30 PM WOD
381 Reps
10
Erick
Hernandez
3:30 Open Gym
355 Reps
11
Private
5-7 AM Open Gym
353 Reps
12
Alexis
Shimada
4:30 PM WOD
340 Reps
13
Joe
Chase
6:30 PM WOD
326 Reps
14
TIMMY
Unknown
12:00 PM WOD
315 Reps
15
Ryan
Wuest
12:00 PM WOD
305 Reps
16
Michael
McCarthy
12:00 PM WOD
299 Reps
17
Boaz
Blair
3:30 Open Gym
297 Reps
18
Paul
Jones
4:30 PM WOD
287 Reps
19
Veronica
Wilcox
12:00 PM WOD
282 Reps
20
Brent
Redpath
3:30 Open Gym
260 Reps
20
Toni
Blair
3:30 Open Gym
260 Reps
21
Amanda
Koonce
9:30 AM WOD
235 Reps
22
Katie
Ingram
6:30 PM WOD
8000 Reps
4 rounds. i don't know how many reps, don't wanna do math. Toes t...
23
David
Ludi
3:30 Open Gym
431 Reps
10 push ups for wall walk Air squats with 20lb ball
24
Adam
Librande
9:30 AM WOD
389 Reps
Weighted Rope
25
Liz
Marik
6:30 PM WOD
388 Reps
26
Ashley
Zollman
3:30 PM WOD
387 Reps
27
Gabriel
Darland
3:30 Open Gym
372 Reps
28
Jody
Chase
6:30 PM WOD
354 Reps
29
Sarah
Taylor-Green
12:00 PM WOD
353 Reps
30
Rick
Metzger
4:30 PM WOD
350 Reps
heavy rope
31
Kristopher
Elliott
6:30 PM WOD
349 Reps
60su, rest Rx-223, 55, 71cal
32
Emily
Curtis
6:30 PM WOD
347 Reps
33
Sam
Weitnauer
6:30 PM WOD
343 Reps
34
Private
5-7 AM Open Gym
341 Reps
34
Shannon
Williams
4:30 PM WOD
341 Reps
35
Lynette
Hawkins
9:30 AM WOD
338 Reps
singles
36
Samantha
O’Neil
6:30 PM WOD
332 Reps
2:1 singles, rope knee raises
37
Maria
Arellano
3:30 PM WOD
322 Reps
38
Robert
Salberg
5:30 PM WOD
315 Reps
39
Chris
Rasmussen
5:30 PM WOD
309 Reps
40
Halley
Parker
4:30 PM WOD
300 Reps
41
Ali
Gehring
12:00 PM WOD
297 Reps
weighted rope
42
Bill
Berman
5-7 AM Open Gym
285 Reps
43
Sylvia
Jimenez
6:30 PM WOD
284 Reps
44
Hayli
Librande
9:30 AM WOD
272 Reps
10# wb, su, attempted wall walks
45
Ben
Morehouse
4:30 PM WOD
271 Reps
46
Claire
Nettleton
12:00 PM WOD
258 Reps
knee raises wall walk attempts 55 cal row
47
Jose
Miranda
5-7 AM Open Gym
239 Reps
48
Mark
A. Toma
4:30 PM WOD
117 Reps
49
Courtney
Prokosch
5-7 AM Open Gym
63 Reps
50
Cheryl
Pellegrini
5-7 AM Open Gym
60 Reps
I don’t thonk I counted correctly . . . I counted rounds and reps...
51
Alex
Humphreys
5-7 AM Open Gym
0 Reps
51
Private
5-7 AM Open Gym
0 Reps
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