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Components
Deads and Cleans
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
Tue 5-28-19s - CrossFit Salem South
Tue 5/28/19 - 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):
39 (15/24)
Workout
Tue 5-28-19s
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Deads and Cleans (20x4 - EMOM 20:00)
2 Deadlifts + 2 Hang Cleans AHAP
Every minute on the minute do 2 deadlifts and 2 hang cleans as a complex (hands stay on the bar). Work up to AHAP and complete the last 10 rounds at that weight. Score is weight used for the last 10 rounds only. Target is 60-70% of your max clean.
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 7:00
20 Double Unders (40 SU, 30 HSU)
6 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 28, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
6:30 PM WOD
10 x 4 @ 245 lbs
2
Andy
Froningisd ...
4:30 PM WOD
10 x 4 @ 230 lbs
3
Paul
Vasend
5-7 AM Open Gym
10 x 4 @ 205 lbs
3
Sam
Weitnauer
5:30 PM WOD
10 x 4 @ 205 lbs
3
Tony
Moul
3:30 PM WOD
10 x 4 @ 205 lbs
4
Colton
Brooks
5:30 PM WOD
10 x 4 @ 185 lbs
4
Matthew
Ptacek
3:30 PM WOD
10 x 4 @ 185 lbs
4
Paul
Jones
4:30 PM WOD
10 x 4 @ 185 lbs
5
Dave
sWolcott
9:30 AM WOD
10 x 4 @ 165 lbs
5
Keith
Sekishiro
5:30 PM WOD
10 x 4 @ 165 lbs
5
TIMMY
5:30 PM WOD
10 x 4 @ 165 lbs
6
John
Foley
5:30 PM WOD
10 x 4 @ 156 lbs
7
Robert
Salberg
5:30 PM WOD
10 x 4 @ 95 lbs
8
Ryan
Roque
4:30 PM WOD
10 x 4 @ 75 lbs
35 lbs bar
9
Steve
South
9:30 AM WOD
1 x 1 @ 245 lbs
Female Clients
1
Jess
morgan
9:30 AM WOD
10 x 4 @ 135 lbs
1
Veronica
Wilcox
12:00 PM WOD
10 x 4 @ 135 lbs
2
Sydne
Wheeler
4:30 PM WOD
10 x 4 @ 110 lbs
3
Heidi
Zuk
12:00 PM WOD
10 x 4 @ 105 lbs
3
Lynette
Hawkins
12:00 PM WOD
10 x 4 @ 105 lbs
3
Nancy
Beltran
9:30 AM WOD
10 x 4 @ 105 lbs
4
Colleen
Frazier
5-7 AM Open Gym
10 x 4 @ 100 lbs
5
Jessica
Warburton
6:30 PM WOD
10 x 4 @ 95 lbs
6
Lindsey
Angell
5:30 PM WOD
10 x 4 @ 90 lbs
7
Claire
Nettleton
3:30 PM WOD
10 x 4 @ 85 lbs
Caroline 75#
7
Sheri
Baker
9:30 AM WOD
10 x 4 @ 85 lbs
7
Teresa
Anderson
3:30 PM WOD
10 x 4 @ 85 lbs
8
Cheryl
Pellegrini
5-7 AM Open Gym
10 x 4 @ 80 lbs
9
Kelly
Warburton
6:30 PM WOD
10 x 4 @ 75 lbs
9
Livie
Foley
9:30 AM WOD
10 x 4 @ 75 lbs
9
Ona
Lisa Wolcott
9:30 AM WOD
10 x 4 @ 75 lbs
9
Tania
Roque
4:30 PM WOD
10 x 4 @ 75 lbs
9
Thais
Rodick
5-7 AM Open Gym
10 x 4 @ 75 lbs
10
Amy
Farm
9:30 AM WOD
10 x 4 @ 65 lbs
10
Susan
Taylor
5:30 PM WOD
10 x 4 @ 65 lbs
10
Tiffany
Vannoy
9:30 AM WOD
10 x 4 @ 65 lbs
11
Alyssa
Henry
4:30 PM WOD
10 x 4 @ 55 lbs
11
Teresa
Mumey
5-7 AM Open Gym
10 x 4 @ 55 lbs
12
Kay
Metzger
9:30 AM WOD
8 x 4 @ 85 lbs
1x4@95
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