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Components
Deadlift
Metcon
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Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
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West CrossFit Kids (3-7)
West CrossFit Kids (6-9)
West CrossFit Kids (8+)
West CrossFit Teens
Youth Program South
Date
WOD
Wed 11/27/19 - CrossFit West Salem
Wed 11-27-19s - 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 Open Gym
3:30 PM WOD
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
Wed 11/27/19
1: Deadlift (5/5/5+ @ 65-75-85%)
warm up 5/5/3 40-50-60% then go into working set
accessory work; 50 banded hamstring curls
2: Metcon (AMRAP - Reps)
4 Rounds of:
2:00min. per round
20 Sit -ups or GHD
12 KB Deadlifts (70/53)
AMRAP Burpee over bar
Score is total number of reps of Burpee over bar
**Rest 1min. between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 27, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Deadlift
Michael Robinson
06/09/2017
1 x 91 @ 295 lbs
Scott Seo
03/06/2020
1 x 45 @ 225 lbs
Rick Metzger
11/18/2015
1 x 40 @ 225 lbs
Athletes
1
Cole
Ewert
6:30 PM WOD
1 x 10 @ 365 lbs
2
Grant
Shaw
6:00 AM WOD
1 x 13 @ 255 lbs
3
Kip
Patterson
6:00 AM WOD
1 x 10 @ 295 lbs
4
John
Richey
12:00 PM WOD
1 x 8 @ 335 lbs
5
John
Harrington
6:00 AM WOD
1 x 11 @ 235 lbs
6
Tim
Zuk
5:00 AM WOD
1 x 10 @ 241 lbs
7
Mark
Dishion
4:30 PM WOD
1 x 10 @ 235 lbs
8
Glenn
Miller
12:00 PM WOD
1 x 8 @ 272 lbs
9
Scott
Wiegal
6:00 AM WOD
1 x 10 @ 210 lbs
10
Daniel
Esborg
4:30 PM WOD
1 x 6 @ 345 lbs
11
Tyler
Case
6:30 PM WOD
1 x 10 @ 205 lbs
12
Carlos
Rodriguez
6:30 PM WOD
1 x 6 @ 335 lbs
13
Toni
Blair
3:30 Open Gym
1 x 9 @ 210 lbs
14
Michael
George
5:30 PM WOD
1 x 8 @ 215 lbs
15
Joyce
Kintz
6:30 PM WOD
1 x 10 @ 140 lbs
16
John
Graham
6:00 AM WOD
5 x 5 @ 275 lbs
17
Ashley
Graybeal
12:00 PM WOD
1 x 8 @ 165 lbs
18
Shannon
Redpath
12:00 PM WOD
1 x 9 @ 145 lbs
19
Rebecca
Esborg
4:30 PM WOD
1 x 6 @ 200 lbs
20
Maria
Cobarrubias
6:30 PM WOD
1 x 10 @ 115 lbs
45 pd bar up to 115
21
Caitlin
Smith
3:30 Open Gym
1 x 7 @ 155 lbs
22
Veronica
Wilcox
12:00 PM WOD
1 x 5 @ 215 lbs
23
Carol
Dishion
4:30 PM WOD
1 x 10 @ 95 lbs
23
Gab
Ludi
3:30 Open Gym
1 x 10 @ 95 lbs
24
Laureen
Chuman
6:30 PM WOD
1 x 10 @ 85 lbs
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