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Components
Shoulder Press
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
Tue 12-3-19s - CrossFit Salem South
12/3/19 - 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):
40 (19/21)
Workout
Tue 12-3-19s
1: Shoulder Press (20x1 AHAP (every 45s))
Shoulder Press
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 16:00
3 Bar Muscle Ups (scale to 9 pull ups)
5 Cleans (155/105#)
7 Burpee Box Jumps (24/20")
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 03, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
4:30 PM WOD
20 x 1 @ 160 lbs
10 @ 185
2
Paul
Jones
4:30 PM WOD
20 x 1 @ 155 lbs
3
Stephen
Carroll
5:30 PM WOD
20 x 1 @ 145 lbs
3
Steve
South
4:30 PM WOD
20 x 1 @ 145 lbs
4
Daniel
DiFabio
4:30 PM WOD
20 x 1 @ 135 lbs
4
Mike
McIntosh
4:30 PM WOD
20 x 1 @ 135 lbs
4
Rick
Metzger
3:30 PM WOD
20 x 1 @ 135 lbs
155 for last 5 reps
5
Chris
Dunlap
4:30 PM WOD
20 x 1 @ 125 lbs
5
Collin
Kayser
4:30 PM WOD
20 x 1 @ 125 lbs
5
Scott
Seo
3:30 PM WOD
20 x 1 @ 125 lbs
6
Andy
Frank
3:30 PM WOD
20 x 1 @ 115 lbs
6
Anthony
Melendez
4:30 PM WOD
20 x 1 @ 115 lbs
6
Sam
Weitnauer
5:30 PM WOD
20 x 1 @ 115 lbs
7
Dale
Mizer
5-7 AM Open Gym
20 x 1 @ 105 lbs
8
Bill
Berman
5-7 AM Open Gym
20 x 1 @ 95 lbs
9
Robert
Salberg
5:30 PM WOD
20 x 1 @ 75 lbs
10
Peter "Bir ...
Kauss
6:30 PM WOD
20 x 5 @ 50 lbs
DB shoulder press 25s seated
11
Ian
Plummer
5:30 PM WOD
20 x 1 @ 0 lbs
531 deadlift day
11
TIMMY
3:30 PM WOD
17 x 1 @ 115 lbs
Camber Bar
Female Clients
1
Bri
Squat Quee ...
3:30 PM WOD
20 x 1 @ 85 lbs
1
Colleen
Frazier
5-7 AM Open Gym
20 x 1 @ 85 lbs
5 @ 95#
1
Veronica
Wilcox
12:00 PM WOD
20 x 1 @ 85 lbs
+ Wendler from WestBox
2
Heidi
Lloyd
9:30 AM WOD
20 x 1 @ 75 lbs
8@65 - 12@75
2
Lisa
Nair
9:30 AM WOD
20 x 1 @ 75 lbs
2
Mallory
Conklin
4:30 PM WOD
20 x 1 @ 75 lbs
2
Tiana
Aldana
6:30 PM WOD
20 x 1 @ 75 lbs
3
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 70 lbs
4
Claire
Nettleton
9:30 AM WOD
20 x 1 @ 65 lbs
4
Deidre
Jones
4:30 PM WOD
20 x 1 @ 65 lbs
4
Nikki
Nelson
9:30 AM WOD
20 x 1 @ 65 lbs
4
Sarah
Taylor-Green
4:30 PM WOD
20 x 1 @ 65 lbs
4
Stephanie
Hull
4:30 PM WOD
20 x 1 @ 65 lbs
5
Private
9:30 AM WOD
20 x 1 @ 60 lbs
6
Alyssa
Henry
5:30 PM WOD
20 x 1 @ 55 lbs
6
Cheryl
Pellegrini
5-7 AM Open Gym
20 x 1 @ 55 lbs
6
Halley
Parker
4:30 PM WOD
20 x 1 @ 55 lbs
7
Madeline
Nowell
3:30 PM WOD
20 x 1 @ 45 lbs
8
Kay
Metzger
12:00 PM WOD
18 x 1 @ 70 lbs
failed last two
8
Hayli
Librande
9:30 AM WOD
12 x 1 @ 60 lbs
with dbs
8
Amanda
Koonce
4:30 PM WOD
10 x 5 @ 20 lbs
2x20 dbs
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