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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
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):
0 (0/0)
Workout
Tue 12-3-19s
1: Shoulder Press (20x1 AHAP (every 45s))
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
Leaderboard
Shoulder Press
Cody Labahn
12/03/2019
20 x 1 @ 160 lbs
Paul Jones
12/03/2019
20 x 1 @ 155 lbs
Andy Froningisdottir
10/11/2018
20 x 1 @ 150 lbs
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
Bri
Curro
3:30 PM WOD
20 x 1 @ 85 lbs
9
Colleen
Frazier
5-7 AM Open Gym
20 x 1 @ 85 lbs
5 @ 95#
9
Veronica
Wilcox
12:00 PM WOD
20 x 1 @ 85 lbs
+ Wendler from WestBox
10
Heidi
Lloyd
9:30 AM WOD
20 x 1 @ 75 lbs
8@65 - 12@75
10
Lisa
Nair
9:30 AM WOD
20 x 1 @ 75 lbs
10
Mallory
Conklin
4:30 PM WOD
20 x 1 @ 75 lbs
10
Robert
Salberg
5:30 PM WOD
20 x 1 @ 75 lbs
10
Tiana
Aldana
6:30 PM WOD
20 x 1 @ 75 lbs
11
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 70 lbs
12
Claire
Nettleton
9:30 AM WOD
20 x 1 @ 65 lbs
12
Deidre
Jones
4:30 PM WOD
20 x 1 @ 65 lbs
12
Nikki
Nelson
9:30 AM WOD
20 x 1 @ 65 lbs
12
Sarah
Taylor-Green
4:30 PM WOD
20 x 1 @ 65 lbs
12
Stephanie
Hull
4:30 PM WOD
20 x 1 @ 65 lbs
13
Private
9:30 AM WOD
20 x 1 @ 60 lbs
14
Alyssa
Henry
5:30 PM WOD
20 x 1 @ 55 lbs
14
Cheryl
Pellegrini
5-7 AM Open Gym
20 x 1 @ 55 lbs
14
Halley
Parker
4:30 PM WOD
20 x 1 @ 55 lbs
15
Peter
Kauss
6:30 PM WOD
20 x 5 @ 50 lbs
DB shoulder press 25s seated
16
Madeline
Nowell
3:30 PM WOD
20 x 1 @ 45 lbs
17
Ian
Plummer
5:30 PM WOD
20 x 1 @ 0 lbs
531 deadlift day
17
Kay
Metzger
12:00 PM WOD
18 x 1 @ 70 lbs
failed last two
17
TIMMY
3:30 PM WOD
17 x 1 @ 115 lbs
Camber Bar
17
Hayli
Librande
9:30 AM WOD
12 x 1 @ 60 lbs
with dbs
17
Amanda
Koonce
4:30 PM WOD
10 x 5 @ 20 lbs
2x20 dbs
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