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Components
Weighted Box Jump
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 6-12-20s - CrossFit Salem South
Friday 6/12/20 - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
9:00 AM WOD
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
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 6-12-20s
1: Weighted Box Jump (100 step ups for max weight in 15:00 )
Step ups! base box height on your height. Over 6' use 24", under use 20". Use any weight: barbell, slam ball, dumbbells, small animal, basket of peaches, etc
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
Row/Ski 20 calories (bike 15 cal)
12 DB Snatches (50/35#)
12 Push Ups
24 Squats
Rx+ add 12 HSPU every round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 12, 2020
Clients:
Men / Women
All Clients
Leaderboard
Weighted Box Jump
Paul Jones
06/12/2020
1 x 100 @ 100 lbs
Cody Labahn
06/12/2020
1 x 100 @ 100 lbs
Steve South
06/12/2020
1 x 100 @ 95 lbs
Clients
1
Chris
Dunlap
3:30 PM WOD
1 x 100 @ 100 lbs
1
Cody
Labahn
3:30 PM WOD
1 x 100 @ 100 lbs
2x50lb DB
1
Paul
Jones
4:30 PM WOD
1 x 100 @ 100 lbs
10:20
2
Anthony
Melendez
4:30 PM WOD
1 x 100 @ 95 lbs
9:35
2
Steve
South
3:30 PM WOD
1 x 100 @ 95 lbs
20 OVERHEAD
3
Andy
Frank
12:00 PM WOD
1 x 100 @ 70 lbs
Dumbbell
3
Collin
Kayser
9:00 AM WOD
1 x 100 @ 70 lbs
3
Jamie
Teeples
12:00 PM WOD
1 x 100 @ 70 lbs
3
Kristopher
Elliott
9:00 AM WOD
1 x 100 @ 70 lbs
Finished in 9:00
3
Peter
Kauss
5:30 PM WOD
1 x 100 @ 70 lbs
1 DB, alt 10rep. 24"
4
Shannon
Boling
12:00 PM WOD
1 x 100 @ 60 lbs
5
Adolfo
Aldana
6:00 AM WOD
1 x 100 @ 50 lbs
5
Bri
Curro
12:00 PM WOD
1 x 100 @ 50 lbs
In 10 minutes.
5
Conner
Winkler
12:00 PM WOD
1 x 100 @ 50 lbs
Finished in 9 minutes
5
Derek
Peters
3:30 PM WOD
1 x 100 @ 50 lbs
7:02
5
Ian
Plummer
9:00 AM WOD
1 x 100 @ 50 lbs
Medicine ball
5
Priscilla
Hawley
3:30 PM WOD
1 x 100 @ 50 lbs
8:41
5
Shane
Doyle
6:00 AM WOD
1 x 100 @ 50 lbs
6
Colleen
Frazier
5:00 AM WOD
1 x 100 @ 40 lbs
10 min
6
Dale
Mizer
6:00 AM WOD
1 x 100 @ 40 lbs
6
Elias
Hunter
9:00 AM WOD
1 x 100 @ 40 lbs
7
Pam
Smith
6:00 AM WOD
1 x 150 @ 35 lbs
7
Aidan
Predmore
4:30 PM WOD
1 x 100 @ 35 lbs
7
Alyssa
Henry
5:30 PM WOD
1 x 100 @ 35 lbs
7
Jenniffer
Bakke
5:00 AM WOD
1 x 100 @ 35 lbs
7
Lindsey
Angell
5:30 PM WOD
1 x 100 @ 35 lbs
8
Amy
Farm
12:00 PM WOD
1 x 100 @ 30 lbs
8
Cheryl
Pellegrini
5:00 AM WOD
1 x 100 @ 30 lbs
8
Private
9:00 AM WOD
1 x 100 @ 30 lbs
8
Private
9:00 AM WOD
1 x 100 @ 30 lbs
8
Katie
Ryder
5:00 AM WOD
1 x 100 @ 30 lbs
8
Maylea
Tooze
9:00 AM WOD
1 x 100 @ 30 lbs
Finished at 7 minutes w/30 lbs medicine ball
9
Bill
Berman
6:00 AM WOD
1 x 100 @ 20 lbs
9
Deidre
Jones
4:30 PM WOD
1 x 100 @ 20 lbs
9
Robert
Salberg
5:30 PM WOD
1 x 100 @ 20 lbs
7:02 (unbroken)
10
Christie
Healy
5:30 PM WOD
1 x 100 @ 15 lbs
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