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Components
Back Squat
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 12-26-19s - CrossFit Salem South
Thur 12/26/19 - 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):
31 (15/16)
Workout
Thur 12-26-19s
1: Back Squat (8x3 AHAP)
Back Squat
2: Metcon (Time)
Complete for time: Split anyway (22:00 max)
Row 2,000m
400 Double Unders (600 HSU)
200 Lunges
Rx+ = 100 pistols instead of the lunges, DU only.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 26, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Andy
Froningisd ...
12:00 PM WOD
8 x 3 @ 300 lbs
2
Casey
Craig
3:30 PM WOD
8 x 3 @ 295 lbs
2
Joe
Chase
6:30 PM WOD
8 x 3 @ 295 lbs
3
Stephen
Carroll
9:30 AM WOD
8 x 3 @ 255 lbs
4
Rudy
Garibay
12:00 PM WOD
8 x 3 @ 245 lbs
5
Ted
TooTall
9:30 AM WOD
8 x 3 @ 225 lbs
6
Jeffrey
Lowe
5:30 PM WOD
8 x 3 @ 205 lbs
7
Andy
Frank
12:00 PM WOD
8 x 3 @ 185 lbs
7
Keith
Sekishiro
5:30 PM WOD
8 x 3 @ 185 lbs
7
Kristopher
Elliott
5:30 PM WOD
8 x 3 @ 185 lbs
8
Matt
Polacek
9:30 AM WOD
8 x 3 @ 175 lbs
9
Ian
Plummer
12:00 PM WOD
8 x 3 @ 165 lbs
10
Garry
Plotts
12:00 PM WOD
8 x 3 @ 135 lbs
11
Robert
Salberg
5:30 PM WOD
8 x 3 @ 95 lbs
12
Adolfo
Aldana
9:30 AM WOD
3 x 3 @ 215 lbs
5x3@205
Female Clients
1
Jacquie
Strand
3:30 PM WOD
8 x 3 @ 205 lbs
2
Riley
Alfaqeeh
5:30 PM WOD
8 x 3 @ 200 lbs
3
Nikki
Nelson
5:30 PM WOD
8 x 3 @ 165 lbs
4
KimBot
Sekishiro
9:30 AM WOD
8 x 3 @ 160 lbs
5
Maylea
Tooze
9:30 AM WOD
8 x 3 @ 155 lbs
6
Claire
Nettleton
9:30 AM WOD
8 x 3 @ 130 lbs
6
Jody
Chase
6:30 PM WOD
8 x 3 @ 130 lbs
7
Private
9:30 AM WOD
8 x 3 @ 125 lbs
7
Olivia
Dias
5-7 AM Open Gym
8 x 3 @ 125 lbs
7
Sarah
Taylor-Green
4:30 PM WOD
8 x 3 @ 125 lbs
8
Lindsey
Angell
5:30 PM WOD
8 x 3 @ 115 lbs
8
Sara
Roth
3:30 PM WOD
8 x 3 @ 115 lbs
8
Stephanie
Vincent
9:30 AM WOD
8 x 3 @ 115 lbs
9
Deidre
Jones
9:30 AM WOD
8 x 3 @ 100 lbs
10
Alyssa
Henry
5:30 PM WOD
8 x 3 @ 85 lbs
10
Lisa
Nair
9:30 AM WOD
8 x 3 @ 85 lbs
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