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Components
Hang Squat Clean
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
Tue 7-16-19s - CrossFit Salem South
Tue 7/16/19 - 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):
0 (0/0)
Workout
Tue 7-16-19s
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Hang Squat Clean (20:00 EMOM, 1-3 rep per min )
10:00 to build, 10:00 to stay at 1 heavy rep and record
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
4 Dumbbell Clean and Jerks (1x 50/35)
6 Box Jumps (24/20")
8 Sit Ups
scale as needed.
Rx+:
70/50#
30/24"
TTB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 16, 2019
Clients:
Men / Women
All Clients
Leaderboard
Hang Squat Clean
Cody Labahn
07/16/2019
10 x 1 @ 265 lbs
Andy Wodtiger
07/16/2019
10 x 1 @ 250 lbs
Rick Metzger
02/17/2020
10 x 1 @ 240 lbs
Clients
1
Andrew
Barcomb
5:30 PM WOD
10 x 1 @ 275 lbs
6 sets at 290 - i win cody
2
Cody
Labahn
5:30 PM WOD
10 x 1 @ 265 lbs
3@275
3
Andy
Wodtiger
4:30 PM WOD
10 x 1 @ 250 lbs
1 @ 275 for funsies
4
Tony
Moul
4:30 PM WOD
10 x 1 @ 230 lbs
5
Chris
Dunlap
4:30 PM WOD
10 x 1 @ 225 lbs
6
Bjoern
Bollmann
3:30 PM WOD
10 x 1 @ 215 lbs
6
Casey
Craig
3:30 PM WOD
10 x 1 @ 215 lbs
7
Paul
Jones
4:30 PM WOD
10 x 1 @ 205 lbs
7
Shawn
Johnson
4:30 PM WOD
10 x 1 @ 205 lbs
8
Private
12:00 PM WOD
10 x 1 @ 195 lbs
9
Michael
Robinson
3:30 PM WOD
10 x 1 @ 185 lbs
10
Bensen
Craig
3:30 PM WOD
10 x 1 @ 165 lbs
10
Dale
Mizer
5-7 AM Open Gym
10 x 1 @ 165 lbs
10
Keith
Sekishiro
5:30 PM WOD
10 x 1 @ 165 lbs
11
Jason
Geiling
3:30 PM WOD
10 x 1 @ 155 lbs
11
Kristopher
Elliott
5:30 PM WOD
10 x 1 @ 155 lbs
11
Matt
O'Connor
5-7 AM Open Gym
10 x 1 @ 155 lbs
11
Matt
Ratcliffe
3:30 PM WOD
10 x 1 @ 155 lbs
11
Stephen
Carroll
3:30 PM WOD
10 x 1 @ 155 lbs
12
TIMMY
3:30 PM WOD
10 x 1 @ 150 lbs
13
Conner
Winkler
9:30 AM WOD
10 x 1 @ 145 lbs
14
Veronica
Wilcox
12:00 PM WOD
10 x 2 @ 125 lbs
14
Nancy
Beltran
9:30 AM WOD
10 x 1 @ 125 lbs
last rep #135
14
Shannon
Boling
12:00 PM WOD
10 x 1 @ 125 lbs
14
Tabitha
Dean
9:30 AM WOD
10 x 1 @ 125 lbs
last rep @ 135#
15
Lindsey
Angell
5:30 PM WOD
10 x 1 @ 110 lbs
16
Claire
Nettleton
6:30 PM WOD
10 x 1 @ 95 lbs
16
Nicollette
Kennemer
3:30 PM WOD
10 x 1 @ 95 lbs
16
Robert
Salberg
5:30 PM WOD
10 x 1 @ 95 lbs
17
Kelly
Warburton
6:30 PM WOD
10 x 1 @ 90 lbs
17
Ona
Lisa Wolcott
9:30 AM WOD
10 x 1 @ 90 lbs
18
Madeline
Nowell
3:30 PM WOD
10 x 1 @ 75 lbs
19
Deidre
Jones
9:30 AM WOD
10 x 1 @ 70 lbs
20
Emma
Thurston
4:30 PM WOD
10 x 1 @ 65 lbs
20
Melissa
Gonzalez
4:30 PM WOD
10 x 1 @ 65 lbs
21
Alyssa
Henry
5:30 PM WOD
10 x 1 @ 45 lbs
22
Tommy
Funk
5:30 PM WOD
10 x 1 @ 35 lbs
23
Ava
Spike
5:30 PM WOD
8 x 1 @ 75 lbs
2X80
23
Kay
Metzger
9:30 AM WOD
7 x 1 @ 95 lbs
23
Finlay
Riehl
6:30 PM WOD
3 x 1 @ 145 lbs
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