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Components
Handstand Push-ups
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Wed 10-17-18 - 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 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):
16 (6/10)
Workout
Wed 10-17-18
1: General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Handstand Push-ups (10-15:00 min skill work)
Handstand Push-ups
3: Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP 24:00
12 Handstand Push Ups
16 Burpee Box Jumps (24/20")
20 Toes to bar
24 Partner Med Ball Toss (20/14# - 16' )
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 17, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Ben
Morehouse
4:30 PM WOD
1 x 6
2
Kip
Patterson
5:00 AM WOD
4 x 5
3
Paul
Jones
4:30 PM WOD
10 x 3
4
Michael
Toma
5:30 PM WOD
1 x 0
5
Reid
Holcomb
5:00 AM WOD
5 x 5
6
Caedmon
Blair
5:30 PM WOD
1 x 0
Female Clients
1
Jacquie
Strand
4:30 PM WOD
4 x 10
2
Toni
Blair
4:30 PM WOD
4 x 4
3
Colleen
Frazier
5:00 AM WOD
1 x 25
worked on kipping...ha!
4
Cheryl
Pellegrini
5:00 AM WOD
1 x 20
practice - and get some - kipping hspu's
5
Courtney
Prokosch
5:00 AM WOD
1 x 6
On a box
6
Amy
Holcomb
4:30 PM WOD
2 x 2
ugh...
7
Amy
Welsh
6:00 AM WOD
6 x 1
Wall walks
7
Kila
Dunham
5:30 PM WOD
3 x 1
8
Claire
Nettleton
9:30 AM WOD
1 x 0
ring rows and dumbbell push presses
8
Joyce
Kintz
4:30 PM WOD
1 x 0
practiced kipping hspu
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