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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
Tue 11-6-18 - 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 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):
52 (31/21)
Workout
Tue 11-6-18
1: General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Back Squat (8 rounds, 2:00 each round)
Back Squat
8x6 Back Squats AHAP
3: Metcon (AMRAP - Rounds)
EMOM 16:00
Min 1 - 14/10 Cal Bike
MIn 2 - 16 DB Lunges (1x 50/35)
MIn 3 - 18 DB Snatch (50/35)
Min 4 - Rest
repeat
Basics: 8/10/12
Int: 12/14/16
Adv: as written
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 06, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Hugh
Barnett
6:30 PM WOD
8 x 6 @ 275 lbs
4 x 305, 4 x 275
1
Kip
Patterson
6:00 AM WOD
8 x 6 @ 275 lbs
1
Michael
Toma
3:30 Open Gym
8 x 6 @ 275 lbs
2
Caedmon
Blair
3:30 Open Gym
8 x 6 @ 255 lbs
3
Aaron
Gerken
3:30 PM WOD
8 x 6 @ 230 lbs
4
Casey
Craig
3:30 PM WOD
8 x 6 @ 227 lbs
4
Toby
Tooley
3:30 PM WOD
8 x 6 @ 227 lbs
Hello Andy.....
5
Andy
Froningisd ...
12:00 PM WOD
8 x 6 @ 225 lbs
4x 315, 4x 225
5
Chris
Dunlap
12:00 PM WOD
8 x 6 @ 225 lbs
5
Gabriel
Darland
3:30 Open Gym
8 x 6 @ 225 lbs
5
Joe
Chase
3:30 PM WOD
8 x 6 @ 225 lbs
5
Michael
Keefer
5-7 AM Open Gym
8 x 6 @ 225 lbs
5
Peter "Bir ...
Kauss
5:30 PM WOD
8 x 6 @ 225 lbs
belt, no lifters, 2min EMOM
6
Troy
Willis
6:00 AM WOD
8 x 6 @ 215 lbs
7
Vince
Baker
4:30 PM WOD
8 x 6 @ 195 lbs
8
Dale
Mizer
5-7 AM Open Gym
8 x 6 @ 185 lbs
8
Silas
Heisler
5:30 PM WOD
8 x 6 @ 185 lbs
8
Tom
Dalke
5:30 PM WOD
8 x 6 @ 185 lbs
9
Jeffrey
Lowe
6:30 PM WOD
8 x 6 @ 165 lbs
10
David
Ludi
5:30 PM WOD
8 x 6 @ 155 lbs
10
Joseph
McClish
6:30 PM WOD
8 x 6 @ 155 lbs
11
Grant
Shaw
6:00 AM WOD
8 x 6 @ 150 lbs
12
Michael
Robinson
3:30 PM WOD
8 x 6 @ 145 lbs
13
Ian
Plummer
5:30 PM WOD
8 x 6 @ 135 lbs
13
Tim
Zuk
6:00 AM WOD
8 x 6 @ 135 lbs
14
Bill
Berman
5-7 AM Open Gym
8 x 6 @ 115 lbs
15
Casey
Lucas
5:30 PM WOD
8 x 6 @ 105 lbs
16
John
Harrington
6:00 AM WOD
8 x 6 @ 95 lbs
17
TIMMY
12:00 PM WOD
4 x 6 @ 160 lbs
17
Nick
Williams
12:00 PM WOD
3 x 6 @ 185 lbs
Worked up ☝🏼
17
Paul
Jones
4:30 PM WOD
1 x 6 @ 205 lbs
Female Clients
1
Alexis
Shimada
4:30 PM WOD
8 x 6 @ 155 lbs
2
Jess
morgan
12:00 PM WOD
8 x 6 @ 145 lbs
2
Nicole
Miller
3:30 Open Gym
8 x 6 @ 145 lbs
3
Private
5-7 AM Open Gym
8 x 6 @ 135 lbs
4
Claire
Nettleton
9:30 AM WOD
8 x 6 @ 115 lbs
4
Luisa
Nunez
4:30 PM WOD
8 x 6 @ 115 lbs
4
Veronica
Wilcox
12:00 PM WOD
8 x 6 @ 115 lbs
First 4 @ #115 last 4 @ #135
5
Joyce
Kintz
4:30 PM WOD
8 x 6 @ 113 lbs
6
Amy
Welsh
6:00 AM WOD
8 x 6 @ 105 lbs
7
Lynette
Hawkins
12:00 PM WOD
8 x 6 @ 95 lbs
8
Hayli
Librande
9:30 AM WOD
8 x 6 @ 85 lbs
8
Lisa
Nair
6:00 AM WOD
8 x 6 @ 85 lbs
8
Monica
Petrone
4:30 PM WOD
8 x 6 @ 85 lbs
9
Amica
Cooke
3:30 PM WOD
8 x 6 @ 75 lbs
10
brenda
harrington
4:30 PM WOD
8 x 6 @ 65 lbs
10
Caitlin
Smith
6:30 PM WOD
8 x 6 @ 65 lbs
10
Gab
Ludi
5:30 PM WOD
8 x 6 @ 65 lbs
10
Teri
Parkerson
3:30 PM WOD
8 x 6 @ 65 lbs
11
Teddi
Tate
4:30 PM WOD
8 x 6 @ 60 lbs
12
Sarah
Taylor-Green
4:30 PM WOD
6 x 6 @ 105 lbs
12
Lisa
Udland
12:00 PM WOD
4 x 6 @ 95 lbs
Plus 4x6@85
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