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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
12 Week Challenge
ACFT Prep
Child Care
Core30
CrossFit
Personal Training
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Thur 4-25-19s - CrossFit Salem South
Thur 4/25/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 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
Thur 4-25-19s
1:
Group Warm Up:
Name Game
15 Good Mornings
Lunge Stretch 2:00
15 Squats
15 High Kicks
30 Butt Kickers
20 Torso twists
2: Metcon (Weight)
12 rounds, 90 sec. each
Rd 1: 8 Cleans
Rd 2: 4 Front Rack Lunges
repeat to 12
Class: Alternate big classes so bars are shared and team members alternate with cleans and lunges.
Basics: 1:00 work, 30 sec. rest. Unweighted lunges or squats, cleans scale as needed.
Int/Adv: As written
Scoring: Record weight used (1 bar, same weight for both)
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
8 Ball Slams (50/30)
8 Box Jumps (24/20")
8 Push Ups
Basics: Scale slam ball and box as needed. Step ups as needed.
Intermediate: 40/20#
Adv: As Written + hand release push ups
Rx+: AMRAP 12:00
8 Snatch (115/75)
8 Box Jumps (30/24")
8 Handstand Push Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 25, 2019
Clients:
Men / Women
All Clients
Clients
1
Hugh
Barnett
4:30 PM WOD
195 lbs
1
Mike
McIntosh
3:30 PM WOD
195 lbs
2
Paul
Jones
4:30 PM WOD
165 lbs
2
Shawn
Johnson
4:30 PM WOD
165 lbs
3
Matthew
Ptacek
4:30 PM WOD
157 lbs
4
Andy
Wodtiger
3:30 PM WOD
155 lbs
155-165-185-200x3
4
Joe
Chase
6:30 PM WOD
155 lbs
5
Ted
TooTall
12:00 PM WOD
135 lbs
6
Amanda
Koonce
4:30 PM WOD
105 lbs
6
Nikki
Nelson
9:30 AM WOD
105 lbs
6
Tabitha
Dean
9:30 AM WOD
105 lbs
7
Veronica
Wilcox
12:00 PM WOD
95 lbs
8
Tara
McCarthy
5-7 AM Open Gym
35 lbs
9
Sam
Weitnauer
6:30 PM WOD
155 lbs
10
Nate
Solorio
3:30 PM WOD
135 lbs
11
Jenni
Bollmann
3:30 PM WOD
105 lbs
8 Cleans & 4 bench press
12
Nancy
Beltran
9:30 AM WOD
100 lbs
lunges, cleans
13
Eric
Preble
6:30 PM WOD
95 lbs
14
Lynette
Hawkins
12:00 PM WOD
90 lbs
for last 4 rounds
14
Sydne
Wheeler
12:00 PM WOD
90 lbs
Last 4 rounds
15
Jody
Chase
6:30 PM WOD
85 lbs
16
Andy
Frank
12:00 PM WOD
75 lbs
16
Heidi
Zuk
9:30 AM WOD
75 lbs
16
Robert
Salberg
5:30 PM WOD
75 lbs
17
Delia
Miranda
9:30 AM WOD
65 lbs
17
Sheri
Baker
9:30 AM WOD
65 lbs
17
Susan
Taylor
5:30 PM WOD
65 lbs
18
Katrina
Carlson
4:30 PM WOD
55 lbs
18
Lisa
Udland
12:00 PM WOD
55 lbs
19
Trudy
Hamilton
3:30 PM WOD
45 lbs
20
Erin
Ibarra
12:00 PM WOD
35 lbs
20
Tania
Roque
9:30 AM WOD
35 lbs
15 bar lunges
21
Amy
Farm
9:30 AM WOD
15 lbs
21
Erica
Zaluskey
9:30 AM WOD
15 lbs
21
Tiffany
Vannoy
9:30 AM WOD
15 lbs
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