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Location
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CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Fri 3-29-19s - CrossFit Salem South
Fri 3/29/19 - 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 3-29-19s
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: Metcon (Weight)
10 rounds, 2:30 each to complete:
1:00 Plank
3 Bench Press (AHAP)
score is lightest weight used for bench press
3: Metcon (AMRAP - Rounds and Reps)
Complete 3 rounds for time: (10:00 cap)
20 Snatch (1x DB 50/35, alt)
Run 400m
Scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 29, 2019
Clients:
Men / Women
All Clients
Clients
1
Chris
Dunlap
3:30 PM WOD
225 lbs
1
Hugh
Barnett
6:30 PM WOD
225 lbs
1
Peter
Kauss
5:30 PM WOD
225 lbs
10x3 UB
1
Steve
South
9:30 AM WOD
225 lbs
2
Alan
Koreiva
6:00 AM WOD
205 lbs
3
Matthew
Ptacek
4:30 PM WOD
195 lbs
4
Stephen
Carroll
4:30 PM WOD
185 lbs
5
Joseph
McClish
6:30 PM WOD
180 lbs
5@180 worked up that for the preceeding 5
6
Conner
Winkler
9:30 AM WOD
175 lbs
7
John
Foley
12:00 PM WOD
165 lbs
175 last 4
8
Shane
Doyle
6:00 AM WOD
155 lbs
8
Thanh
Vo
5:00 AM WOD
155 lbs
9
TIMMY
4:30 PM WOD
140 lbs
#70 x 2 dumbells
10
Dale
Mizer
6:00 AM WOD
115 lbs
10
Melissa
Maurer
5:30 PM WOD
115 lbs
for all
11
Sheri
Baker
12:00 PM WOD
110 lbs
12
Ali
Parkerson
8:30 AM WOD
105 lbs
13
Colleen
Frazier
5:00 AM WOD
100 lbs
14
Lynette
Hawkins
9:30 AM WOD
85 lbs
#35 plate
14
Olivia
Dias
6:00 AM WOD
85 lbs
15
Antonio
Nuzzi
6:30 PM WOD
205 lbs
185 1st 4 rounds
16
Sam
Weitnauer
4:30 PM WOD
185 lbs
17
Monica
Petrone
4:30 PM WOD
125 lbs
18
Andy
Frank
12:00 PM WOD
115 lbs
19
Robert
Salberg
5:30 PM WOD
95 lbs
19
Shannon
Boling
3:30 PM WOD
95 lbs
19
Shawnette
Anderson
8:30 AM WOD
95 lbs
20
Claire
Nettleton
9:30 AM WOD
85 lbs
21
Caroline
Nettleton
9:30 AM WOD
75 lbs
21
Melissa
Andal
5:00 AM WOD
75 lbs
21
Sydne
Wheeler
12:00 PM WOD
75 lbs
21
Thais
Rodick
5:00 AM WOD
75 lbs
22
Kay
Metzger
8:30 AM WOD
70 lbs
with Jude: 1min plank/3 pullups/1 rope climb
22
Lisa
Udland
12:00 PM WOD
70 lbs
23
Stephanie
Foley
9:30 AM WOD
65 lbs
24
Emily
Rue
9:30 AM WOD
55 lbs
24
Sherrill
Conley
8:30 AM WOD
55 lbs
24
Teri
Parkerson
8:30 AM WOD
55 lbs
25
Nikki
Nelson
12:00 PM WOD
50 lbs
6x 2-25# DB
26
Eric
Preble
8:30 AM WOD
25 lbs
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