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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
Fri 12-28-18 - 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):
44 (20/24)
Workout
Fri 12-28-18
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: Metcon (Weight)
10 rounds for weight:
3 Deadlifts
10 lunges (2x DB)
add DL weight to the total DB weight for the grand total. Record the lightest of the 10 rounds, preferably they are all the same. Target for DL is 65-75% 1RM if 100% healthy.
3: Metcon (AMRAP - Reps)
3x 4:00 rounds for reps:
12 Hang Snatch (135/95)
AMRAP Wall Ball Shots (20/14)*
*Score is only wall ball shots. Scale Snatch to approx 60% 1RM.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 28, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Andy
Froningisd ...
4:30 PM WOD
446 lbs
316 DL + 2x 65# DB
2
Dave
sWolcott
3:30 PM WOD
445 lbs
3
Bjoern
Bollmann
3:30 PM WOD
415 lbs
3
Casey
Craig
3:30 PM WOD
415 lbs
3
Tony
Moul
3:30 PM WOD
415 lbs
4
Kip
Patterson
3:30 Open Gym
375 lbs
275# DL, 50#DBs
5
Jason
Murphy
4:30 PM WOD
350 lbs
6
Ben
Morehouse
3:30 Open Gym
315 lbs
7
Bensen
Craig
3:30 PM WOD
235 lbs
8
Jake
Grabowsky
5:30 PM WOD
210 lbs
9
Peter "Bir ...
Kauss
5:30 PM WOD
345 lbs
5RDS: 205 snatch grip high pull & 70s
10
Rhett
Cooper
4:30 PM WOD
290 lbs
11
Chris
Rasmussen
5:30 PM WOD
275 lbs
225 DL.
12
Dale
Mizer
6:00 AM WOD
235 lbs
13
Erick
Hernandez
6:30 PM WOD
225 lbs
35 db's
13
Joseph
McClish
6:30 PM WOD
225 lbs
13
Justin
Diggs
9:30 AM WOD
225 lbs
50x2 DB lunge
13
Nick
Schomus
9:30 AM WOD
225 lbs
2x 25 dumb bell
14
Mark
A. Toma
3:30 Open Gym
165 lbs
15
Robert
Salberg
5:30 PM WOD
115 lbs
Female Clients
1
Andrea
Krahmer
4:30 PM WOD
345 lbs
2
Heather
Leaks
4:30 PM WOD
305 lbs
3
Jacquie
Strand
4:30 PM WOD
285 lbs
215#DL - 70#DB
4
Amy
Tooley
9:30 AM WOD
215 lbs
5
Jenni
Bollmann
3:30 PM WOD
205 lbs
6
Colleen
Frazier
5:00 AM WOD
185 lbs
145DL; 2X20#DB
7
Olivia
Dias
6:00 AM WOD
155 lbs
8
Nicole
Miller
4:30 PM WOD
255 lbs
9
Brittany
Anderson
4:30 PM WOD
215 lbs
10
Claire
Nettleton
12:00 PM WOD
195 lbs
10
Kay
Metzger
8:30 AM WOD
195 lbs
145 dl / 25# db x 2
11
Cheryl
Pellegrini
5:00 AM WOD
185 lbs
145; 20#DBx2
12
Joyce
Kintz
4:30 PM WOD
183 lbs
13
Sarah
Taylor-Green
4:30 PM WOD
165 lbs
14
Lisa
Udland
12:00 PM WOD
155 lbs
15
Jenny
Ammon
4:30 PM WOD
145 lbs
15
Madeline
Nowell
9:30 AM WOD
145 lbs
2x20 db
16
Angelica
Gress
5:00 AM WOD
125 lbs
17
Maggie
Blair
6:30 PM WOD
115 lbs
17
Sherrill
Conley
8:30 AM WOD
115 lbs
18
Teri
Parkerson
9:30 AM WOD
110 lbs
20# DB
19
Amy
Welsh
6:00 AM WOD
105 lbs
95# deadlift, 10# lunge
19
Brandi
Crandall
5:30 PM WOD
105 lbs
Only 7 rounds
19
Brittni
Schomus
9:30 AM WOD
105 lbs
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