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Components
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
Sun 1-5-20s - CrossFit Salem South
Sun 1/5/20 - CrossFit West Salem
Class
(All)
4:00 PM WOD
CrossFit: 4:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
Sun 1-5-20s
1: Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
4 Muscle Ups (8 Pull Ups)
Bike 8 Calories
16 Deadlifts (135/95)
Rest 3:00
AMRAP 9:00
5 Thrusters (135/95)
Row 10 Calories
35 Double Unders (70 HSU)
Rest 3:00
AMRAP 9:00
6 D&B Shuttle Runs
12 Burpee Box Jumps (12")
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 05, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Andy
Froningisd ...
4:00 PM WOD
11 + 0
95#
2
Andy
Frank
4:00 PM WOD
8 + 27
135 push press and pullup/jump pullup
3
Vik
Vaddi
4:00 PM WOD
6 + 0
55
4
Jamie
Teeples
4:00 PM WOD
1 + 0
5
Tony
Moul
4:00 PM WOD
0 + 0
Female Clients
1
Thais
Rodick
4:00 PM WOD
13 + 6
55lbs, banded pull-up
2
Private
4:00 PM WOD
10 + 38
3
Ali
Virtue (Pa ...
4:00 PM WOD
9 + 36
RX except thrusters = 95# snatches
4
Melissa
Maurer
4:00 PM WOD
9 + 32
wall ball thrusters-20 lbs everything else rx
5
Lindsey
Angell
4:00 PM WOD
8 + 32
6
Alyssa
Henry
4:00 PM WOD
8 + 11
95lb dl, 55lb thrusters
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