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Components
Push Press
Push Jerk
Split Jerk
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
Mon 9-23-19s - CrossFit Salem South
Mon 9/23/19 - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
12:00 PM 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):
20 (11/9)
Workout
Mon 9-23-19s
1a: Push Press (1RM, build to heavy across 20 reps)
Push Press
Choose 1 (split Jerk, push jerk, push press)
pick the one you have no data in wodify for or based on experience: Push Press > Push Jerk > Split Jerk. Warm up all three. 20:00
1b: Push Jerk (1RM, build to heavy across 20 reps)
1c: Split Jerk (1RM, build to heavy across 20 reps)
Split Jerk
2: Metcon (AMRAP - Reps)
AMRAP 12:00
Run 50m
10 Ring Dips
Run 50m
10 Renegade rows (35/25#)
Run 50m
10 Burpees
count reps, runs = 0
Basics: jumping bar dips
Int: bar dips
Adv: as written
Plus: sub 3 ring muscle ups for dips
Renegade rows:
https://youtu.be/YHN0SGa-68Q
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 23, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
6:30 PM WOD
1 x 1 @ 265 lbs
2
Rick
Metzger
4:30 PM WOD
1 x 1 @ 225 lbs
2
Shawn
Johnson
5:30 PM WOD
1 x 1 @ 225 lbs
2
Steve
South
5:30 PM WOD
1 x 1 @ 225 lbs
3
Paul
Jones
4:30 PM WOD
1 x 1 @ 195 lbs
4
Tyler
Knudson
4:30 PM WOD
1 x 1 @ 185 lbs
5
Matt
Polacek
12:00 PM WOD
1 x 1 @ 175 lbs
6
Daniel
DiFabio
4:30 PM WOD
1 x 1 @ 170 lbs
7
Bob
Rindy
5:30 PM WOD
1 x 1 @ 115 lbs
7
Robert
Salberg
5:30 PM WOD
1 x 1 @ 115 lbs
8
Andy
Frank
4:30 PM WOD
1 x 175 @ 0 lbs
Female Clients
1
Michelle
Robinson
3:30 PM WOD
1 x 1 @ 115 lbs
1
Sheri
Baker
8:30 AM WOD
1 x 1 @ 115 lbs
2
Melissa
Hedstrom
8:30 AM WOD
1 x 1 @ 100 lbs
3
Brittni
Schomus
8:30 AM WOD
1 x 1 @ 85 lbs
3
Lori
Pietrok
6:30 PM WOD
1 x 1 @ 85 lbs
4
Jenniffer
Bakke
5:00 AM WOD
1 x 1 @ 75 lbs
5
Hayli
Librande
8:30 AM WOD
1 x 1 @ 70 lbs
with dbs
6
Heidi
Chin
12:00 PM WOD
1 x 1 @ 62 lbs
7
Thais
Rodick
5:00 AM WOD
1 x 1 @ 0 lbs
65
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