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Components
Metcon
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
Thur 6/27/19 - CrossFit West Salem
Thur 6-27-19s - CrossFit Salem South
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):
23 (14/9)
Workout
Thur 6/27/19
1: Metcon (Weight)
.Every 2min: 20min. @ 60 – 70% of 1 RM front squat
Front Squat: 2 reps
Back Squat: 2 reps
2: Metcon (Time)
21-15-9-15-21
Hand release push -ups
Sit – ups / GHD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 27, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Ben
Morehouse
4:30 PM WOD
225 lbs
1
John
Richey
3:30 Open Gym
225 lbs
1
Kody
Sporseen
4:30 PM WOD
225 lbs
2
Michael
Toma
3:30 Open Gym
215 lbs
3
Perry
DeJoode
3:30 Open Gym
210 lbs
4
Caedmon
Blair
3:30 Open Gym
205 lbs
5
Silas
Heisler
5:30 PM WOD
165 lbs
6
John
Harrington
6:00 AM WOD
145 lbs
7
John
Graham
6:00 AM WOD
135 lbs
8
Michael
George
4:30 PM WOD
155 lbs
9
Steve
Marik
6:30 PM WOD
145 lbs
10
David
Ludi
5:30 PM WOD
115 lbs
11
Rhett
Cooper
6:30 PM WOD
110 lbs
12
Mark
Dishion
6:00 AM WOD
100 lbs
Female Clients
1
Alexis
Shimada
3:30 Open Gym
135 lbs
66%
2
Veronica
Wilcox
3:30 Open Gym
115 lbs
3
Joyce
Kintz
6:00 AM WOD
90 lbs
67%
4
Amy
Welsh
6:00 AM WOD
85 lbs
65%
5
Janelle
Douglass
5:30 PM WOD
80 lbs
5
Jenn
Graham
6:00 AM WOD
80 lbs
6
Carol
Dishion
6:00 AM WOD
75 lbs
7
Gab
Ludi
5:30 PM WOD
60 lbs
8
Heather
Staats
6:00 AM WOD
50 lbs
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