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Components
Metcon
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Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
CrossFit Kids (3-7)
CrossFit Kids (6-9)
CrossFit Kids (8+)
CrossFit Teens
Home Workouts
Youth Program
Date
WOD
Thur 6/6/19 - CrossFit West Salem
Thur 6-6-19s - CrossFit Salem South
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)
WOD
Thur 6/6/19
1: Metcon (No Measure)
1.EMOM: 20min (warm-up)
Min1: 4 Snatch Progression
Min2: 30 sec. Ass Bike then 3 burpees
Min3: 4 Clean and Jerk Progression
Min4: 10 Air Squats
2: Metcon (AMRAP - Rounds and Reps)
3min. AMRAP
10 Wall Balls (30/20)
10/8 Cal. Row
*Rest 2 min.
3min. AMRAP
5 Squat Snatch (115/75)
10/8 Cal Row
*Rest 2min.
3min. AMRAP
5 Clean and Jerk (115/75)
10/8 Cal. Row
Rx+ (135/95)
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, June 06, 2019
Athletes:
Men / Women
All Athletes
Athletes
1
Annika
Piros
6:00 AM WOD
7 + 19
3+2, 2+6, 2+11
2
John
Harrington
6:00 AM WOD
6 + 21
75#
3
David
Ludi
5:30 PM WOD
6 + 17
75 lbs on bar 20 ball
4
Ben
Morehouse
4:30 PM WOD
6 + 15
4
Monica
Petrone
4:30 PM WOD
6 + 15
65lb bar
5
Caitlin
Smith
4:30 PM WOD
6 + 6
55 lbs
6
John
Graham
6:00 AM WOD
6 + 0
7
Amy
Klampe
6:00 AM WOD
5 + 17
2+3, 1+9, 2+5. 14#wb, 45# for rest.
8
Jenn
Graham
6:00 AM WOD
5 + 9
scaled
9
Mark
Dishion
6:00 AM WOD
2 + 0
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