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Components
Hang Snatch
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Thur 6-13-19s - CrossFit Salem South
Thur 6/13/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 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):
31 (14/17)
Workout
Thur 6-13-19s
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: Hang Snatch (EMOM 20:00, 1-3 reps every minute, work to 1RM)
Hang Snatch
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
10 Handstand Push Ups
100m Farmers carry (2x DB 50/35)
Scale DB's as needed, Sub Pike HSPU or 15 regular push ups for HSPU.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 13, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Mike
McIntosh
5:30 PM WOD
1 x 1 @ 195 lbs
2
Steve
South
9:30 AM WOD
1 x 1 @ 185 lbs
3
Tony
Moul
4:30 PM WOD
1 x 1 @ 175 lbs
4
Collin
Kayser
5:30 PM WOD
1 x 1 @ 170 lbs
4
Peter "Bir ...
Kauss
5:30 PM WOD
1 x 1 @ 170 lbs
115-170 by 5lbs, missed 175, no lifters EMOM
5
Matthew
Ptacek
4:30 PM WOD
1 x 1 @ 165 lbs
6
Private
5-7 AM Open Gym
1 x 1 @ 145 lbs
7
Daniel
DiFabio
4:30 PM WOD
1 x 1 @ 125 lbs
135 fail
7
Jeffrey
Lowe
4:30 PM WOD
1 x 1 @ 125 lbs
8
Matt
Polacek
12:00 PM WOD
1 x 1 @ 120 lbs
9
Andrew
Duncan
9:30 AM WOD
1 x 1 @ 115 lbs
9
Conner
Winkler
9:30 AM WOD
1 x 1 @ 115 lbs
9
Kristopher
Elliott
6:30 PM WOD
1 x 1 @ 115 lbs
10
Andy
Frank
4:30 PM WOD
1 x 1 @ 95 lbs
Female Clients
1
Riley
Alfaqeeh
5:30 PM WOD
2 x 1 @ 145 lbs
2
Jamie
Johnson
4:30 PM WOD
1 x 1 @ 115 lbs
2
Jenna
Rios
4:30 PM WOD
1 x 1 @ 115 lbs
3
Shannon
Boling
9:30 AM WOD
1 x 1 @ 110 lbs
4
Nikki
Nelson
9:30 AM WOD
3 x 1 @ 95 lbs
5
Tabitha
Dean
9:30 AM WOD
3 x 1 @ 90 lbs
6
Nancy
Beltran
9:30 AM WOD
1 x 1 @ 85 lbs
7
Lindsey
Angell
5:30 PM WOD
1 x 1 @ 80 lbs
8
Kay
Metzger
9:30 AM WOD
4 x 1 @ 70 lbs
9
Sheri
Baker
3:30 PM WOD
6 x 3 @ 65 lbs
9
Debbie
Navarro
4:30 PM WOD
1 x 1 @ 65 lbs
9
Livie
Foley
9:30 AM WOD
1 x 1 @ 65 lbs
10
Sarah
Taylor-Green
4:30 PM WOD
15 x 2 @ 60 lbs
10
Hayli
Librande
9:30 AM WOD
4 x 1 @ 60 lbs
10
Ona
Lisa Wolcott
9:30 AM WOD
3 x 1 @ 60 lbs
11
Amy
Farm
9:30 AM WOD
1 x 3 @ 50 lbs
12
Lori
Pietrok
6:30 PM WOD
20 x 6 @ 45 lbs
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