Show Workout in Full Screen
Auto Scroll Page
Components
Sumo 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 9-27-18 - CrossFit Salem South - 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):
51 (26/25)
Workout
Thur 9-27-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Sumo Deadlift (10x3 @ 50-60% of Reg DL)
https://youtu.be/PQ3A_HmfQyk
Accessory work: 5 x 12 Bulgarian Split Squats (6 each leg). Add weight as possible with dumbbells.
https://youtu.be/7Aqeb8UHl4k
3: Metcon (AMRAP - Reps)
EMOM 12:00
Even Min: 1 arm Dumbbell Thrusters (50/35)
Odd Min: Burpees
Max reps each min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 27, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Steve
South
9:30 AM WOD
10 x 3 @ 285 lbs
2
Perry
DeJoode
6:00 AM WOD
10 x 3 @ 275 lbs
3
Joe
Chase
6:30 PM WOD
10 x 3 @ 255 lbs
4
Kip
Patterson
6:00 AM WOD
10 x 3 @ 245 lbs
5
Joseph
McClish
6:30 PM WOD
10 x 3 @ 235 lbs
6
Caedmon
Blair
4:30 PM WOD
10 x 3 @ 225 lbs
6
Jason
Murphy
5:30 PM WOD
10 x 3 @ 225 lbs
6
Josh
Hunt
4:30 PM WOD
10 x 3 @ 225 lbs
6
Vince
Baker
5:30 PM WOD
10 x 3 @ 225 lbs
7
Alex
Przybylowski
4:30 PM WOD
10 x 3 @ 205 lbs
7
John
Harrington
6:00 AM WOD
10 x 3 @ 205 lbs
7
Ryan
Wuest
12:00 PM WOD
10 x 3 @ 205 lbs
8
Kristopher
Elliott
6:30 PM WOD
10 x 3 @ 185 lbs
8
Tim
Zuk
6:00 AM WOD
10 x 3 @ 185 lbs
8
Tom
Dalke
4:30 PM WOD
10 x 3 @ 185 lbs
9
Chris
Rasmussen
5:30 PM WOD
10 x 3 @ 175 lbs
9
Collin
Kayser
6:30 PM WOD
10 x 3 @ 175 lbs
10
Jonathan
Murry
6:00 AM WOD
10 x 3 @ 165 lbs
WORKED UP TO
10
TIMMY
12:00 PM WOD
10 x 3 @ 165 lbs
10
Tyler
Case
6:30 PM WOD
10 x 3 @ 165 lbs
11
Dex
Andersen
6:30 PM WOD
10 x 3 @ 125 lbs
12
Michael
Cannon
6:30 PM WOD
10 x 3 @ 105 lbs
13
Ben
Morehouse
4:30 PM WOD
5 x 3 @ 175 lbs
13
Bjoern
Bollmann
9:30 AM WOD
5 x 3 @ 275 lbs
225-275
13
Private
9:30 AM WOD
4 x 3 @ 275 lbs
13
Michael
McCarthy
12:00 PM WOD
1 x 1 @ 225 lbs
Female Clients
1
Jody
Chase
6:30 PM WOD
10 x 3 @ 175 lbs
5x3 @ 145
1
Nikki
Moore
4:30 PM WOD
10 x 3 @ 175 lbs
2
Alexis
Shimada
4:30 PM WOD
10 x 3 @ 165 lbs
3
Amanda
Koonce
4:30 PM WOD
10 x 3 @ 155 lbs
3
Krista
Rogue
4:30 PM WOD
10 x 3 @ 155 lbs
4
Carol
Bolliger
4:30 PM WOD
10 x 3 @ 145 lbs
4
Jenni
Bollmann
9:30 AM WOD
10 x 3 @ 145 lbs
4
Mindi
Ashby
5:30 PM WOD
10 x 3 @ 145 lbs
4
Nikki
Nelson
9:30 AM WOD
10 x 3 @ 145 lbs
5
Aimee
Murphy
6:00 AM WOD
10 x 3 @ 135 lbs
5
Amica
Cooke
9:30 AM WOD
10 x 3 @ 135 lbs
5
Nicole
Miller
4:30 PM WOD
10 x 3 @ 135 lbs
5
Sarah
Taylor-Green
4:30 PM WOD
10 x 3 @ 135 lbs
6
Heidi
Zuk
3:30 Open Gym
10 x 3 @ 125 lbs
6
janiva
Lomas
6:30 PM WOD
10 x 3 @ 125 lbs
7
Joyce
Kintz
3:30 Open Gym
10 x 3 @ 123 lbs
8
Claire
Nettleton
9:30 AM WOD
10 x 3 @ 115 lbs
8
Katie
Ingram
6:30 PM WOD
10 x 3 @ 115 lbs
9
Delia
Miranda
9:30 AM WOD
10 x 3 @ 105 lbs
9
Lindsey
Angell
5:30 PM WOD
10 x 3 @ 105 lbs
10
Hayli
Librande
9:30 AM WOD
10 x 3 @ 95 lbs
10
Tori
Shine
3:30 PM WOD
10 x 3 @ 95 lbs
11
Emily
Rue
4:30 PM WOD
10 x 3 @ 75 lbs
12
Debbie
Dixon
6:30 PM WOD
10 x 3 @ 65 lbs
13
Courtney
Robison
9:30 AM WOD
7 x 3 @ 85 lbs
Loading...
Powered By Wodify