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Components
Power Snatch
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
CrossFit Kids (3-7)
CrossFit Kids (6-9)
CrossFit Kids (8+)
CrossFit Teens
Home Workouts
Youth Program
Date
WOD
Thu 7-12-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
4:30 PM Basics
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)
WOD
Thu 7-12-18
General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Power Snatch (12 EMOM )
Min 1-4 : 3 reps
Min 5-9 : 2 reps
Min 10-12 : 1 rep
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 18 min
8 Snatches (95/65)
10 Bar Facing Burpees
12 Cals Row
Scaled - 45/35
Int - 75/45
Rx - As Written
RX+ - 115/85
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 12, 2018
Athletes:
Men / Women
All Athletes
Leaderboard
Power Snatch
Jake Johnson
1 x 1 @ 205 lbs
Mike McIntosh
1 x 1 @ 195 lbs
John Richey
1 x 1 @ 195 lbs
Athletes
1
Casey
Craig
3:30 PM WOD
3 x 1 @ 215 lbs
2
Jake
Johnson
4:30 PM WOD
1 x 1 @ 205 lbs
3
Brandon
Kelly
3:30 PM WOD
1 x 1 @ 200 lbs
4
John
Richey
4:30 PM WOD
1 x 1 @ 195 lbs
4
Mike
McIntosh
5:30 PM WOD
1 x 1 @ 195 lbs
4
Steve
South
6:30 PM WOD
1 x 1 @ 195 lbs
4
Tiny
5:30 PM WOD
1 x 1 @ 195 lbs
5
Steven
DeLess
4:30 PM WOD
1 x 1 @ 185 lbs
5
Tyler
Wilson
5:30 PM WOD
1 x 1 @ 185 lbs
6
Curt
Wagner
3:30 PM WOD
2 x 1 @ 165 lbs
6
Perry
DeJoode
4:30 PM WOD
1 x 1 @ 165 lbs
7
Jason
Perrizo
6:30 PM WOD
1 x 1 @ 160 lbs
8
Josh
Hunt
4:30 PM WOD
1 x 1 @ 155 lbs
8
Thanh
Vo
5-7 AM Open Gym
1 x 1 @ 155 lbs
9
Alex
Przybylowski
5:30 PM WOD
1 x 1 @ 145 lbs
9
Caedmon
Blair
3:30 Open Gym
1 x 1 @ 145 lbs
9
Ryan
Wuest
12:00 PM WOD
1 x 1 @ 145 lbs
10
Aaron
Gerken
5:30 PM WOD
1 x 1 @ 135 lbs
10
Ben
Morehouse
4:30 PM WOD
1 x 1 @ 135 lbs
10
Boaz
Blair
3:30 Open Gym
1 x 1 @ 135 lbs
11
Chris
Rasmussen
5:30 PM WOD
2 x 1 @ 125 lbs
11
Michael
McCarthy
12:00 PM WOD
1 x 1 @ 125 lbs
11
Riley
Alfaqeeh
5:30 PM WOD
1 x 1 @ 125 lbs
105-125
12
TIMMY
12:00 PM WOD
1 x 1 @ 120.5 lbs
13
Alexis
Shimada
4:30 PM WOD
1 x 1 @ 120 lbs
14
Nikki
Moore
3:30 Open Gym
1 x 1 @ 115 lbs
15
Ali
Parkerson
9:30 AM WOD
1 x 1 @ 110 lbs
16
Gabriel
Darland
3:30 Open Gym
1 x 1 @ 106 lbs
17
Jon
Erickson
3:30 Open Gym
1 x 1 @ 105 lbs
17
Tim
Zuk
5:30 PM WOD
1 x 1 @ 105 lbs
18
Jenni
Bollmann
9:30 AM WOD
3 x 1 @ 95 lbs
18
Amy
Tooley
9:30 AM WOD
1 x 1 @ 95 lbs
18
Michael
George
5:30 PM WOD
1 x 1 @ 95 lbs
18
Nikki
Nelson
9:30 AM WOD
1 x 1 @ 95 lbs
19
Finlay
Riehl
12:00 PM WOD
1 x 1 @ 85 lbs
19
Jordan
Biehle
4:30 PM WOD
1 x 1 @ 85 lbs
19
Krista
Rogue
9:30 AM WOD
1 x 1 @ 85 lbs
20
Joyce
Kintz
6:00 AM WOD
1 x 1 @ 83 lbs
21
Halley
Parker
4:30 PM Basics
1 x 1 @ 80 lbs
22
Ashley
Zollman
9:30 AM WOD
1 x 2 @ 75 lbs
22
Michael
Brown
3:30 PM WOD
1 x 1 @ 75 lbs
23
Lindsay
Schramm
3:30 PM WOD
1 x 3 @ 70 lbs
24
Sarah
Taylor-Green
5:30 PM WOD
3 x 1 @ 65 lbs
24
Andrea
Fugate
3:30 PM WOD
1 x 1 @ 65 lbs
24
Bensen
Craig
3:30 PM WOD
1 x 1 @ 65 lbs
24
Jenny
Ammon
12:00 PM WOD
1 x 1 @ 65 lbs
24
Maria
Arellano
3:30 PM WOD
1 x 1 @ 65 lbs
25
janiva
Lomas
4:30 PM WOD
1 x 1 @ 55 lbs
26
Ona
Lisa Wolcott
12:00 PM WOD
3 x 1 @ 50 lbs
26
Teddi
Tate
4:30 PM Basics
1 x 1 @ 50 lbs
26
Tori
Shine
3:30 PM WOD
1 x 1 @ 50 lbs
27
Liz
Marik
5:30 PM WOD
1 x 1 @ 45 lbs
28
Valerie
Costa
6:30 PM WOD
1 x 8 @ 35 lbs
worked on form - Thanks Ali :)
29
Krista
Sites
5:30 PM WOD
1 x 105 @ 0 lbs
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