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Components
Toes-To-Bar
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 9-7-18 - 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 9-7-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Toes-To-Bar (EMOM 10:00, Max unbroken TTB)
Toes-To-Bar
1 set each minute, max unbroken reps. Scale to hanging knee raise or lastly sit ups 30 on/30 off. Score is total reps.
3: Metcon (AMRAP - Rounds)
AMRAP 20:00
1 Snatch (155/105)
100m Run
1 Box Jump (30/24")
(increase snatch and box jumps reps by 1 each round).
scale weight of the snatch and height of the box as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 07, 2018
Clients:
Men / Women
All Clients
Clients
1
Mike
McIntosh
6:30 PM WOD
10 x 12
12/12/12/11/11/10/10/12/11/11= 112 reps
2
keith
best
4:30 PM WOD
10 x 10
2
Nick
Schomus
5:30 PM WOD
10 x 10
3
Keith
Sekishiro
6:00 AM WOD
10 x 9
90 reps
4
Billy
Montgomery
4:30 PM WOD
10 x 8
82
4
Michael
Toma
5:00 AM WOD
10 x 8
4
Thanh
Vo
5:00 AM WOD
10 x 8
4
Tony
Moul
3:30 PM WOD
10 x 8
5
Bensen
Craig
3:30 PM WOD
10 x 6
5
Dave
sWolcott
12:00 PM WOD
10 x 6
5
Heather
Leaks
5:30 PM WOD
10 x 6
5
Olivia
Dias
6:00 AM WOD
10 x 6
5
Peter "Bir ...
Kauss
5:30 PM WOD
10 x 6
7-3 58
6
Amanda
Koonce
4:30 PM WOD
10 x 5
5 sets of 7; 4 sets of 5; 1 set of 4
6
Jody
Chase
6:30 PM WOD
10 x 5
55 total
6
John
Harrington
6:00 AM WOD
10 x 5
6
Shane
Doyle
6:00 AM WOD
10 x 5
56 total
6
Toni
Blair
5:30 PM WOD
10 x 5
7
Jess
morgan
8:30 AM WOD
10 x 4
8
Lynette
Hawkins
9:30 AM WOD
10 x 0
65 total reps
8
Steve
South
12:00 PM WOD
10 x 0
9
Denise
P
12:00 PM WOD
10 x 137
Knees up
10
Private
6:00 AM WOD
10 x 123
11
Private
8:30 AM WOD
10 x 82
12
Ashley
Zollman
5:30 PM WOD
10 x 15
from ground
13
Brandi
Keady
6:00 AM WOD
10 x 10
102 total
13
Cheryl
Pellegrini
5:00 AM WOD
10 x 10
scaled: kipping knee to elbow
13
Gab
Ludi
5:30 PM WOD
10 x 10
knee lift
13
Troy
Willis
5:00 AM WOD
10 x 10
rings
14
Dale
Mizer
6:00 AM WOD
10 x 9
96 knee raise
15
Ali
Gehring
3:30 PM WOD
10 x 8
toes or knees
15
Kip
Patterson
5:00 AM WOD
10 x 8
All 10 rjds unbroken
15
Reid
Holcomb
5:00 AM WOD
10 x 8
All 10 rds unbroken
16
Brittni
Schomus
9:30 AM WOD
10 x 7
knees to chest
16
Joe
Chase
6:30 PM WOD
10 x 7
2@10,2@8, 6@7
16
Phil
Hyre
6:00 AM WOD
10 x 7
16
Sherrill
Conley
8:30 AM WOD
10 x 7
17
Claire
Nettleton
9:30 AM WOD
10 x 6
65 total knee raises with about 8 sit ups after each round
17
Joseph
McClish
6:30 PM WOD
10 x 6
17
Joyce
Kintz
4:30 PM WOD
10 x 6
combination of ttb and straight leg raises
17
Michael
Robinson
3:30 PM WOD
10 x 6
18
Amy
Welsh
4:30 PM WOD
10 x 5
Straight leg swing
18
Bill
Berman
6:00 AM WOD
10 x 5
18
Heidi
Zuk
9:30 AM CrossFit
10 x 5
18
Janna
Curtis
3:30 Open Gym
10 x 5
knees to chest
18
Jenn
Graham
6:00 AM WOD
10 x 5
leg ups
18
John
Graham
6:00 AM WOD
10 x 5
18
Jonathan
Murry
6:00 AM WOD
10 x 5
19
Emily
Curtis
6:30 PM WOD
10 x 4
kips
20
Ian
Plummer
6:30 PM WOD
6 x 3
plus 4 rounds of sit ups 30 sec
21
Hayli
Librande
9:30 AM WOD
1 x 2
1ttb/rd rest knee raises
22
Amy
Tooley
9:30 AM WOD
10 x 0
Max of 10, switched to GHDs after 5min
22
Lisa
Udland
12:00 PM WOD
10 x 0
7,7,6,6,5,3,3,3,3,1
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