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Components
Deadlift
Metcon
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
Thur 6-27-19s - CrossFit Salem South
Thur 6/27/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 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
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (11/19)
Workout
Thur 6-27-19s
1: Deadlift (5x3 AHAP)
Deadlift
work up to a heavy set of 3, take your time before and during sets.
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
2 Handstand Push Ups
2 Front Squats (115/75) - no racks
* Increase by 2 reps every round.
scale weight as needed to about 30% 1RM. Sub pike HSPU or regular push ups.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 27, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Andy
Frank
12:00 PM WOD
8 x 3 @ 205 lbs
2
Andy
Froningisd ...
4:30 PM WOD
5 x 3 @ 345 lbs
2
Dave
sWolcott
12:00 PM WOD
5 x 3 @ 405 lbs
2
Jake
Grabowsky
5:30 PM WOD
5 x 3 @ 315 lbs
2
Joe
Chase
6:30 PM WOD
5 x 3 @ 345 lbs
2
Matthew
Ptacek
4:30 PM WOD
5 x 3 @ 370 lbs
2
Robert
Salberg
5:30 PM WOD
5 x 3 @ 175 lbs
2
Stephen
Carroll
4:30 PM WOD
5 x 3 @ 345 lbs
2
TIMMY
3:30 PM WOD
5 x 3 @ 235 lbs
2
Finlay
Riehl
5:30 PM WOD
1 x 3 @ 305 lbs
2
Todd
Koonce
9:30 AM WOD
1 x 3 @ 315 lbs
worked up to 315
Female Clients
1
Nancy
Beltran
12:00 PM WOD
8 x 3 @ 235 lbs
2
Jess
morgan
9:30 AM WOD
8 x 3 @ 215 lbs
3
Toni
Blair
9:30 AM WOD
8 x 3 @ 205 lbs
4
Jessica
Warburton
6:30 PM WOD
8 x 3 @ 175 lbs
5
Ona
Lisa Wolcott
12:00 PM WOD
8 x 3 @ 165 lbs
6
Livie
Foley
9:30 AM WOD
8 x 3 @ 160 lbs
7
Kelly
Warburton
6:30 PM WOD
8 x 3 @ 155 lbs
8
Deidre
Jones
9:30 AM WOD
8 x 3 @ 145 lbs
9
Private
5-7 AM Open Gym
10 x 3 @ 100 lbs
10
Amanda
Koonce
9:30 AM WOD
5 x 3 @ 245 lbs
10
Emma
Thurston
4:30 PM WOD
5 x 3 @ 105 lbs
10
Jenni
Bollmann
12:00 PM WOD
5 x 3 @ 195 lbs
10
Jody
Chase
6:30 PM WOD
5 x 3 @ 195 lbs
10
Lindsey
Angell
5:30 PM WOD
5 x 3 @ 185 lbs
10
Madeline
Nowell
3:30 PM WOD
5 x 3 @ 135 lbs
10
Sheri
Baker
12:00 PM WOD
5 x 3 @ 165 lbs
10
Tabitha
Dean
9:30 AM WOD
5 x 3 @ 215 lbs
10
Teresa
Anderson
3:30 PM WOD
5 x 3 @ 185 lbs
10
Hayli
Librande
9:30 AM WOD
3 x 3 @ 145 lbs
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