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Components
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
Fri 10-4-19s - CrossFit Salem South
Fri 10/4/19 - 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):
42 (22/20)
Workout
Fri 10-4-19s
1: Split Jerk (build to a heavy single)
Split Jerk
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
12 Cal. Row
12 Devils Press (35/25s)
48 Double Unders (3:1 SU, 2:1 HSU)
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 04, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
4:30 PM WOD
1 x 1 @ 305 lbs
2
Steve
South
4:30 PM WOD
1 x 1 @ 285 lbs
3
Andy
Froningisd ...
12:00 PM WOD
1 x 1 @ 280 lbs
4
Casey
Craig
12:00 PM WOD
1 x 1 @ 275 lbs
5
Rick
Metzger
3:30 PM WOD
1 x 1 @ 265 lbs
5
Shawn
Johnson
3:30 PM WOD
1 x 1 @ 265 lbs
6
Scott
Seo
5:00 AM WOD
1 x 1 @ 215 lbs
7
Anthony
Melendez
4:30 PM WOD
1 x 1 @ 195 lbs
7
Thanh
Vo
5:00 AM WOD
1 x 1 @ 195 lbs
8
Adam
Cabell
9:30 AM WOD
1 x 1 @ 185 lbs
8
Erik
Steinke
3:30 PM WOD
1 x 1 @ 185 lbs
8
Kristopher
Elliott
5:30 PM WOD
1 x 1 @ 185 lbs
8
Michael
Robinson
3:30 PM WOD
1 x 1 @ 185 lbs
8
Tyler
Knudson
5:30 PM WOD
1 x 1 @ 185 lbs
9
Daniel
DiFabio
4:30 PM WOD
1 x 1 @ 165 lbs
10
Shane
Doyle
6:00 AM WOD
1 x 1 @ 160 lbs
11
Andy
Frank
12:00 PM WOD
1 x 2 @ 155 lbs
11
Stephen
Carroll
3:30 PM WOD
1 x 1 @ 155 lbs
no split
12
Jeffrey
Lowe
5:30 PM WOD
1 x 1 @ 140 lbs
13
Jose
Miranda
12:00 PM WOD
1 x 1 @ 135 lbs
14
Bill
Berman
6:00 AM WOD
1 x 1 @ 125 lbs
15
Robert
Salberg
5:30 PM WOD
1 x 1 @ 85 lbs
Female Clients
1
Riley
Alfaqeeh
5:30 PM WOD
1 x 1 @ 200 lbs
2
Heidi
Lloyd
9:30 AM WOD
1 x 1 @ 155 lbs
2
KimBot
Sekishiro
5:30 PM WOD
1 x 1 @ 155 lbs
3
Colleen
Frazier
5:00 AM WOD
1 x 1 @ 135 lbs
4
Callie
Cabell
9:30 AM WOD
1 x 1 @ 130 lbs
5
Nikki
Nelson
9:30 AM WOD
1 x 1 @ 125 lbs
5
Priscilla
Hawley
4:30 PM WOD
1 x 1 @ 125 lbs
6
Lynette
Hawkins
8:30 AM WOD
1 x 1 @ 120 lbs
7
Sheri
Baker
8:30 AM WOD
1 x 1 @ 110 lbs
8
Private
3:30 PM WOD
1 x 1 @ 100 lbs
9
Debbie
Navarro
3:30 PM WOD
1 x 1 @ 95 lbs
9
Kay
Metzger
8:30 AM WOD
1 x 1 @ 95 lbs
9
Susan
Taylor
5:30 PM WOD
1 x 1 @ 95 lbs
10
Amy
Farm
12:00 PM WOD
1 x 1 @ 85 lbs
10
Livie
Foley
12:00 PM WOD
1 x 1 @ 85 lbs
11
Stephanie
Vincent
3:30 PM WOD
1 x 1 @ 80 lbs
12
Claire
Nettleton
9:30 AM WOD
5 x 1 @ 75 lbs
12
Shar
Schaefer
9:30 AM WOD
1 x 1 @ 75 lbs
13
Taygan
Frazier
5:00 AM WOD
1 x 1 @ 70 lbs
14
Cheryl
Pellegrini
5:00 AM WOD
1 x 1 @ 65 lbs
Practice not letting bar roll forward. Sets of 2.
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