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Components
Back Squat
Metcon
Nate
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
West CrossFit Teens
Youth Program South
Date
Workout
Fri 6-26-20s - CrossFit Salem South
Friday - 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):
36 (18/18)
Workout
Fri 6-26-20s
1: Back Squat (10x2 (EMOM 10:00))
Back Squat
2a: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
Bike 12/10 Cal (or Run 200m)
12 Burpee Box Jumps (24/20")
12 Thrusters (1x DB 70/50)
Choose 2a or 2b
2b: Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate
click here
Coach Rip is considered one of the greatest powerlifting coaches of our time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 26, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Chris
Dunlap
3:30 PM WOD
10 x 2 @ 275 lbs
1
Dave
sWolcott
12:00 PM WOD
10 x 2 @ 275 lbs
5x2@295
2
Derek
Peters
9:00 AM WOD
10 x 2 @ 225 lbs
3
Adolfo
Aldana
6:00 AM WOD
10 x 2 @ 215 lbs
4
Dale
Mizer
6:00 AM WOD
10 x 2 @ 210 lbs
5
Jacob
Schaefer
6:00 AM WOD
10 x 2 @ 205 lbs
6
Collin
Kayser
12:00 PM WOD
10 x 2 @ 195 lbs
6
Kristopher
Elliott
12:00 PM WOD
10 x 2 @ 195 lbs
7
Shane
Doyle
6:00 AM WOD
10 x 2 @ 190 lbs
8
Andy
Frank
12:00 PM WOD
10 x 2 @ 185 lbs
8
Jamie
Teeples
12:00 PM WOD
10 x 2 @ 185 lbs
9
Ian
Plummer
9:00 AM WOD
10 x 2 @ 165 lbs
Back still injured
10
Robert
Salberg
5:30 PM WOD
10 x 2 @ 125 lbs
11
Bill
Berman
6:00 AM WOD
10 x 2 @ 115 lbs
12
Peter "Bir ...
Kauss
5:30 PM WOD
5 x 2 @ 215 lbs
12
Taylor
Fox
3:30 PM WOD
5 x 2 @ 245 lbs
5x225
12
TIMMY
3:30 PM WOD
5 x 2 @ 181 lbs
Safety bar
12
Paul
Jones
3:30 PM WOD
1 x 2 @ 275 lbs
185-275 10# increase each rd
Female Clients
1
Melissa
Maurer
5:30 PM WOD
10 x 2 @ 205 lbs
2
Jess
morgan
6:00 AM WOD
10 x 2 @ 195 lbs
3
Colleen
Frazier
5:00 AM WOD
10 x 2 @ 185 lbs
4
Bri
Squat Quee ...
9:00 AM WOD
10 x 2 @ 175 lbs
4
Krista
Rogue
6:00 AM WOD
10 x 2 @ 175 lbs
5
Nikki
Nelson
9:00 AM WOD
10 x 2 @ 165 lbs
6
Cassie
Johnson
6:00 AM WOD
10 x 2 @ 135 lbs
7
Amy
Farm
12:00 PM WOD
10 x 2 @ 125 lbs
7
Livie
Foley
12:00 PM WOD
10 x 2 @ 125 lbs
8
Alyssa
Henry
5:30 PM WOD
10 x 2 @ 120 lbs
9
Private
6:00 AM WOD
10 x 2 @ 115 lbs
10
Katie
Ryder
5:00 AM WOD
10 x 2 @ 105 lbs
10
Shar
Schaefer
9:00 AM WOD
10 x 2 @ 105 lbs
11
Cheryl
Pellegrini
5:00 AM WOD
10 x 2 @ 100 lbs
12
Sarah
Bailey
5:00 AM WOD
10 x 2 @ 95 lbs
13
Noelle
Jacobsen
5:00 AM WOD
10 x 2 @ 75 lbs
14
Darcie
Birch
12:00 PM WOD
10 x 2 @ 15 lbs
15
Lindsey
Angell
5:30 PM WOD
8 x 2 @ 135 lbs
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