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Components
Metcon
Annie
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
Thur 5-16-19s - CrossFit Salem South
Thur 5/16/19 - 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 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):
34 (14/20)
Workout
Thur 5-16-19s
1: Billy's Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: Metcon (Weight)
Every 2 minutes for 10 rounds complete:
- 3 hang snatch AHAP
- 5 strict pull ups
- 7 burpees
Score is lightest snatch weight. Modify pull ups as needed, Rx+ sub 3 ring or bar muscle ups
3: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
12 min time cap. Basics start at 40s. 3:1 single unders, 2:1 heavy rope
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 16, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Paul
Jones
4:30 PM WOD
115 lbs
30 BM ups
2
Casey
Craig
4:30 PM WOD
165 lbs
3
Matthew
Ptacek
4:30 PM WOD
135 lbs
4
TIMMY
12:00 PM WOD
100 lbs
5
Sam
Weitnauer
4:30 PM WOD
135 lbs
push press and 3 pullups
6
Chris
Dunlap
3:30 PM WOD
115 lbs
6
Collin
Kayser
5:30 PM WOD
115 lbs
missed round 4, thumbnail split
6
James
Mullins
12:00 PM WOD
115 lbs
completed all minus 7reps of burpees
7
Chris
Rasmussen
5:30 PM WOD
95 lbs
7
Colton
Brooks
5:30 PM WOD
95 lbs
7
Michael
Robinson
3:30 PM WOD
95 lbs
7
Robert
Salberg
5:30 PM WOD
95 lbs
7
Ted
TooTall
3:30 PM WOD
95 lbs
8
Andy
Frank
12:00 PM WOD
85 lbs
1 green band
Female Clients
1
Riley
Alfaqeeh
6:30 PM WOD
105 lbs
28 ring muscle ups
2
Ali
Virtue (Pa ...
4:30 PM WOD
65 lbs
4 rds rx+ ( 2 BMU +2 PU the rest of the rds)
3
Andrea
Krahmer
4:30 PM WOD
105 lbs
4
Amanda
Koonce
4:30 PM WOD
85 lbs
5
Nikki
Nelson
9:30 AM WOD
65 lbs
6
Bri
Talmage
4:30 PM WOD
85 lbs
6
Jess
morgan
9:30 AM WOD
85 lbs
Did not do all the pull ups or burpees
6
Teresa
Anderson
3:30 PM WOD
85 lbs
7
Lindsey
Graham
4:30 PM WOD
65 lbs
5 Blue band strict pull ups; 7 burpees
7
Shawnette
Anderson
9:30 AM WOD
65 lbs
8
Amy
Tooley
9:30 AM WOD
55 lbs
5/3/ PUs 1 rd 10 rows
8
Jessica
Warburton
6:30 PM WOD
55 lbs
8
Kelly
Warburton
6:30 PM WOD
55 lbs
8
Livie
Foley
9:30 AM WOD
55 lbs
9
Claire
Nettleton
3:30 PM WOD
45 lbs
kip swings
9
Hanna
Krahmer
4:30 PM WOD
45 lbs
9
Katrina
Carlson
4:30 PM WOD
45 lbs
10
Amy
Farm
9:30 AM WOD
40 lbs
hang snatch, then !5# to correct form
11
Linda
Nye
6:30 PM WOD
15 lbs
11
Melissa
Gonzalez
6:30 PM WOD
15 lbs
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