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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)
Youth Program South
Date
Workout
Wed 1/29/20 - CrossFit West Salem
Wed 1-29-20s - CrossFit Salem South
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 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):
20 (14/6)
Workout
Wed 1/29/20
1: Shoulder Press (5-5-5 @ 40, 50, 60% of your workin)
Shoulder Press
2: Metcon (AMRAP - Rounds)
EMOM: 21min
Min1: 5 HSPU or 50ft Handstand Walk
Min2: 10 Toes – To – Bar
Min3: 15/13 Cals on (Bike, Row, Ski) Rotate through each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 29, 2020
Clients:
Men / Women
All Clients
Male Clients
1
David
Kerns
12:00 PM WOD
3 x 5 @ 105 lbs
1
John
Richey
3:30 Open Gym
3 x 5 @ 105 lbs
1
Kip
Patterson
5:00 AM WOD
3 x 5 @ 105 lbs
2
John
Graham
5:00 AM WOD
3 x 5 @ 95 lbs
2
Rob
Paulson
6:30 PM WOD
3 x 5 @ 95 lbs
2
Steven
Monroe
4:30 PM WOD
3 x 5 @ 95 lbs
3
David
Ludi
5:30 PM WOD
3 x 5 @ 85 lbs
3
Erick
Hernandez
5:30 PM WOD
3 x 5 @ 85 lbs
4
Glenn
Miller
5:30 PM WOD
3 x 5 @ 80 lbs
5
John
Harrington
6:00 AM WOD
3 x 5 @ 75 lbs
5
Reid
Holcomb
5:00 AM WOD
3 x 5 @ 75 lbs
just sets of 5
6
Joe
Bonanno
5:00 AM WOD
3 x 5 @ 70 lbs
7
Mark
Dishion
4:30 PM WOD
3 x 10 @ 65 lbs
8
Brent
Redpath
4:30 PM WOD
1 x 5 @ 75 lbs
light day (rt shoulder sore)
Female Clients
1
Amy
Holcomb
4:30 PM WOD
3 x 5 @ 65 lbs
2
Carol
Dishion
4:30 PM WOD
3 x 5 @ 50 lbs
3
Janna
Curtis
6:30 PM WOD
3 x 5 @ 45 lbs
3
Jenn
Graham
6:00 AM WOD
3 x 5 @ 45 lbs
4
Heather
Staats
6:00 AM WOD
3 x 5 @ 40 lbs
5
Laureen
Chuman
6:30 PM WOD
3 x 5 @ 20 lbs
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