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Components
Leg Blaster 5000
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 10-9-18 - 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
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 10-9-18
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: Leg Blaster 5000 (10x1)
10 sets of the complex: 3 front squats, 2 front rack lunges, 1 thruster (all at the same weight)
3: Metcon (Time)
Complete for time: (chipper style)
Run 400m
30 Box Jumps (30/24")
Run 800m
50 Wall Ball Shots (20/14#)
Run 400m
Basics: 200/400/200 run. 30 box, 30 WBS
Int: 400 each round (no 800), adj height of the box and wall ball weight to your level
Adv: as written
Be sure to do the following:
- Wait to clean up your stuff until the last person is done, cheer them on, stay focused on the community we need to stay motivated, help others by pushing them through the last few reps!
https://youtu.be/mlVrkiCoKkg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 09, 2018
Clients:
Men / Women
All Clients
Clients
1
Mike
McIntosh
6:30 PM WOD
10 x 1 @ 195 lbs
2
Joe
Chase
4:30 PM WOD
10 x 1 @ 165 lbs
3
Andrew
Bolliger
4:30 PM WOD
10 x 1 @ 160 lbs
4
Chris
Dunlap
3:30 PM WOD
10 x 1 @ 155 lbs
4
Cody
Labahn
5:30 PM WOD
10 x 1 @ 155 lbs
4
Jake
Johnson
12:00 PM WOD
10 x 1 @ 155 lbs
4
Sam
Weitnauer
5:30 PM WOD
10 x 1 @ 155 lbs
4
Tony
Moul
3:30 PM WOD
10 x 1 @ 155 lbs
5
Ben
Morehouse
4:30 PM WOD
10 x 1 @ 135 lbs
5
Caedmon
Blair
3:30 Open Gym
10 x 1 @ 135 lbs
5
Erick
Hernandez
6:30 PM WOD
10 x 1 @ 135 lbs
5
Gabriel
Darland
3:30 Open Gym
10 x 1 @ 135 lbs
5
Michael
Toma
3:30 Open Gym
10 x 1 @ 135 lbs
5
Perry
DeJoode
4:30 PM WOD
10 x 1 @ 135 lbs
6
Kristopher
Elliott
5:30 PM WOD
10 x 1 @ 125 lbs
7
Brent
Redpath
5:30 PM WOD
10 x 1 @ 115 lbs
8
Nikki
Moore
4:30 PM WOD
10 x 1 @ 110 lbs
9
Ali
Virtue (Pa ...
3:30 PM WOD
10 x 1 @ 105 lbs
9
Jess
morgan
12:00 PM WOD
10 x 1 @ 105 lbs
9
Steve
Marik
6:30 PM WOD
10 x 1 @ 105 lbs
5 front squat, 1 thruster- no lunges
10
Alex
Przybylowski
5:30 PM WOD
10 x 1 @ 95 lbs
10
Alexis
Shimada
4:30 PM WOD
10 x 1 @ 95 lbs
10
Amy
Tooley
9:30 AM WOD
10 x 1 @ 95 lbs
10
Casey
Lucas
5:30 PM WOD
10 x 1 @ 95 lbs
10
Chris
Rasmussen
5:30 PM WOD
10 x 1 @ 95 lbs
lunges - uuuggghhhh
10
Jeffrey
Lowe
6:30 PM WOD
10 x 1 @ 95 lbs
10
John
Graham
6:00 AM WOD
10 x 1 @ 95 lbs
10
Jon
Erickson
3:30 Open Gym
10 x 1 @ 95 lbs
10
Kip
Patterson
6:00 AM WOD
10 x 1 @ 95 lbs
10
Krista
Rogue
5-7 AM Open Gym
10 x 1 @ 95 lbs
10
Michelle
Robinson
3:30 PM WOD
10 x 1 @ 95 lbs
10
Nikki
Nelson
9:30 AM WOD
10 x 1 @ 95 lbs
10
Silas
Heisler
5:30 PM WOD
10 x 1 @ 95 lbs
10
Tim
Zuk
6:00 AM WOD
10 x 1 @ 95 lbs
11
Joyce
Kintz
6:30 PM WOD
10 x 1 @ 85 lbs
11
Theresa
Williams
12:00 PM WOD
10 x 1 @ 85 lbs
12
Amica
Cooke
4:30 PM WOD
10 x 1 @ 80 lbs
13
Colleen
Frazier
5-7 AM Open Gym
10 x 1 @ 75 lbs
modified lunges due to injury
13
Lynette
Hawkins
12:00 PM WOD
10 x 1 @ 75 lbs
14
Aimee
Murphy
6:00 AM WOD
10 x 1 @ 65 lbs
14
Claire
Nettleton
9:30 AM WOD
10 x 1 @ 65 lbs
15
Tori
Shine
4:30 PM WOD
10 x 1 @ 60 lbs
16
Amy
Welsh
6:00 AM WOD
10 x 1 @ 55 lbs
16
Andrea
Fugate
4:30 PM WOD
10 x 1 @ 55 lbs
Lunges were very dirty
16
Private
5-7 AM Open Gym
10 x 1 @ 55 lbs
16
Jenn
Graham
6:00 AM WOD
10 x 1 @ 55 lbs
16
Susan
Taylor
5:30 PM WOD
10 x 1 @ 55 lbs
17
Hayli
Librande
9:30 AM WOD
10 x 1 @ 50 lbs
18
Gab
Ludi
5:30 PM WOD
10 x 1 @ 45 lbs
18
Lindsey
Angell
5:30 PM WOD
10 x 1 @ 45 lbs
18
Lisa
Nair
6:00 AM WOD
10 x 1 @ 45 lbs
19
Private
4:30 PM WOD
10 x 1 @ 35 lbs
19
Jenni
Bertels
5-7 AM Open Gym
10 x 1 @ 35 lbs
20
Aaron
Gerken
12:00 PM WOD
10 x 155 @ 0 lbs
20
Amanda
Koonce
4:30 PM WOD
8 x 1 @ 105 lbs
Ran out of time
20
Courtney
Robison
4:30 PM WOD
8 x 1 @ 55 lbs
20
Hugh
Barnett
5:30 PM WOD
8 x 1 @ 205 lbs
20
Nicole
Miller
3:30 Open Gym
8 x 1 @ 110 lbs
No thruster
20
Peter "Bir ...
Kauss
5:30 PM WOD
8 x 1 @ 135 lbs
20
Nick
Williams
12:00 PM WOD
6 x 1 @ 115 lbs
95 (2) 105 (2) 115(6)
20
Toni
Blair
6:00 AM WOD
6 x 1 @ 95 lbs
20
Michael
Robinson
3:30 PM WOD
5 x 1 @ 105 lbs
20
TIMMY
Unknown
4:30 PM WOD
3 x 1 @ 100 lbs
20
Private
3:30 PM WOD
2 x 6 @ 125 lbs
20
Conner
Winkler
9:30 AM WOD
2 x 1 @ 95 lbs
8x1@75
20
Paul
Jones
4:30 PM WOD
2 x 1 @ 145 lbs
20
Steve
South
9:30 AM WOD
1 x 1 @ 205 lbs
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