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Components
Hang Snatch
Metcon
Settings
Location
(All)
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 4-19-19s - CrossFit Salem South
Fri 4/19/19 - 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 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
Fri 4-19-19s
1: Billy's Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: Hang Snatch (EMOM 14:00. 1-4 reps per min)
Basics: 4 light reps per min
Int: 2-3 med weight reps per minute
Adv: 1 heavy rep per min
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00
6 Snatch (95/65)
6 Burpees over the bar
6 Toes to bar
Basics: 65/35 Snatch. 12 sit ups.
Int: 75/45
Adv: as written
Rx+: 135/95 Snatch, Sub ring muscle ups for toes to bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 19, 2019
Clients:
Men / Women
All Clients
Leaderboard
Hang Snatch
John Richey
12/12/2014
14 x 1 @ 225 lbs
Andy Wodtiger
12/12/2014
14 x 1 @ 220 lbs
Brent Durschmidt
12/12/2014
14 x 1 @ 220 lbs
Clients
1
Billy
Montgomery
6:00 AM WOD
14 x 1 @ 175 lbs
hang squat snatch
2
Tony
Moul
3:30 PM WOD
14 x 1 @ 155 lbs
3
Antonio
Nuzzi
6:30 PM WOD
14 x 1 @ 145 lbs
3
Collin
Kayser
5:30 PM WOD
14 x 1 @ 145 lbs
4
Alan
Koreiva
6:00 AM WOD
14 x 2 @ 135 lbs
5
Dale
Mizer
6:00 AM WOD
14 x 1 @ 115 lbs
5
Shane
Doyle
12:00 PM WOD
14 x 1 @ 115 lbs
6
Kristopher
Elliott
5:30 PM WOD
14 x 1 @ 110 lbs
6
Stephanie
Hull
5:00 AM WOD
14 x 1 @ 110 lbs
first 10 @ 105
6
TIMMY
12:00 PM WOD
14 x 1 @ 110 lbs
7
Ali
Parkerson
5:00 AM WOD
14 x 1 @ 105 lbs
8
Heather
Leaks
5:30 PM WOD
14 x 1 @ 100 lbs
9
Adam
Librande
6:00 AM WOD
14 x 3 @ 95 lbs
9
Matt
Polacek
3:30 PM WOD
14 x 3 @ 95 lbs
9
Todd
Koonce
9:30 AM WOD
14 x 2 @ 95 lbs
9
Andy
Frank
12:00 PM WOD
14 x 1 @ 95 lbs
9
Dave
sWolcott
3:30 PM WOD
14 x 1 @ 95 lbs
9
Joseph
McClish
6:30 PM WOD
14 x 1 @ 95 lbs
10
Tabitha
Dean
8:30 AM WOD
14 x 1 @ 90 lbs
11
Colleen
Frazier
5:00 AM WOD
14 x 1 @ 85 lbs
11
Daniel
DiFabio
4:30 PM WOD
14 x 1 @ 85 lbs
65, 75, 85lb
12
Jenni
Bollmann
3:30 PM WOD
14 x 3 @ 75 lbs
13
Lynette
Hawkins
9:30 AM WOD
14 x 1 @ 70 lbs
14
Jody
Chase
6:30 PM WOD
14 x 1 @ 65 lbs
15
Tori
Shine
8:30 AM WOD
14 x 1 @ 60 lbs
16
Shawnette
Anderson
8:30 AM WOD
14 x 4 @ 55 lbs
16
Jessica
Warburton
6:30 PM WOD
14 x 1 @ 55 lbs
16
Susan
Taylor
4:30 PM WOD
14 x 1 @ 55 lbs
17
Lisa
Nair
8:30 AM WOD
14 x 1 @ 45 lbs
17
Madeline
Nowell
9:30 AM WOD
14 x 1 @ 45 lbs
18
Sherrill
Conley
8:30 AM WOD
14 x 1 @ 37 lbs
19
Tania
Roque
9:30 AM WOD
14 x 7 @ 35 lbs
19
Katrina
Carlson
4:30 PM WOD
14 x 4 @ 35 lbs
19
Ryan
Roque
9:30 AM WOD
14 x 1 @ 35 lbs
20
Leslie
Scher
9:30 AM WOD
14 x 1 @ 15 lbs
21
Paul
Vasend
5:00 AM WOD
14 x 1 @ 0 lbs
5x145 3x155 4x165 2x175
21
Private
6:00 AM WOD
10 x 1 @ 115 lbs
21
Cheryl
Pellegrini
5:00 AM WOD
9 x 1 @ 60 lbs
5x2@ 55#
21
Stephanie
Foley
9:30 AM WOD
8 x 1 @ 50 lbs
21
Kay
Metzger
8:30 AM WOD
6 x 1 @ 65 lbs
21
Jenniffer
Bakke
9:30 AM WOD
5 x 4 @ 35 lbs
21
Nikki
Nelson
12:00 PM WOD
5 x 1 @ 85 lbs
5X4@65#; 4X2@75#
21
Cody
Labahn
5:30 PM WOD
4 x 195 @ 0 lbs
21
Hayli
Librande
9:30 AM WOD
4 x 1 @ 65 lbs
21
Michael
McCarthy
12:00 PM WOD
4 x 1 @ 115 lbs
21
John
Foley
9:30 AM WOD
3 x 2 @ 95 lbs
Worked up from 3 reps @ 75
21
Paul
Jones
4:30 PM WOD
3 x 1 @ 145 lbs
11@135
21
Joe
Chase
6:30 PM WOD
1 x 1 @ 190 lbs
21
Keith
Sekishiro
5:30 PM WOD
1 x 1 @ 125 lbs
21
Mike
McIntosh
6:30 PM WOD
1 x 1 @ 190 lbs
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