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All the weights
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 1-31-19s - CrossFit Salem South
Thur 1-31-19 - 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):
25 (11/14)
Workout
Thur 1-31-19s
1: 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: All the weights (10x1)
10 Sets of the complex: 2 Hang Snatch + 2 Overhead squats
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 11:00
3 Push Ups
3 Toes to Bar
3 Box Jump Overs (24/20")
(increase by 1 each round)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 31, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Casey
Craig
3:30 PM WOD
10 x 1 @ 185 lbs
2
Joe
Chase
6:30 PM WOD
10 x 1 @ 155 lbs
3
Collin
Kayser
5:30 PM WOD
10 x 1 @ 135 lbs
3
Hugh
Barnett
5:30 PM WOD
10 x 1 @ 135 lbs
1@165, 170 fail
3
Paul
Jones
3:30 PM WOD
10 x 1 @ 135 lbs
3
Sam
Weitnauer
4:30 PM WOD
10 x 1 @ 135 lbs
4
Kristopher
Elliott
5:30 PM WOD
10 x 1 @ 95 lbs
5
Cody
Labahn
6:30 PM WOD
6 x 1 @ 165 lbs
5
Chris
Rasmussen
5:30 PM WOD
5 x 1 @ 95 lbs
5
Michael
McCarthy
12:00 PM WOD
3 x 1 @ 100 lbs
5
Steve
South
6:30 PM WOD
1 x 1 @ 205 lbs
Female Clients
1
Melissa
Maurer
6:30 PM WOD
10 x 1 @ 95 lbs
5 @ 95, 5 @ 115
2
Shannon
Boling
9:30 AM WOD
10 x 1 @ 85 lbs
3
Amanda
Koonce
4:30 PM WOD
10 x 1 @ 75 lbs
4
Sarah
Taylor-Green
4:30 PM WOD
10 x 1 @ 65 lbs
5
Jody
Chase
6:30 PM WOD
10 x 1 @ 55 lbs
5
Lindsey
Angell
5:30 PM WOD
10 x 1 @ 55 lbs
Hang power cleans and front squats
5
Tori
Shine
3:30 PM WOD
10 x 1 @ 55 lbs
6
Hanna
Krahmer
6:30 PM WOD
10 x 2 @ 35 lbs
6
Claire
Nettleton
9:30 AM WOD
10 x 1 @ 35 lbs
7
Amy
Tooley
9:30 AM WOD
10 x 1 @ 15 lbs
8
Ona
Lisa Wolcott
12:00 PM WOD
8 x 1 @ 50 lbs
8
Kay
Metzger
12:00 PM WOD
5 x 1 @ 50 lbs
5x1@45
8
Nikki
Nelson
9:30 AM WOD
3 x 1 @ 65 lbs
started at 45#-ended at 65#
8
Jenni
Bollmann
3:30 PM WOD
2 x 1 @ 80 lbs
3 @ 75, 5 @ 65
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