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Components
Deadlift
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
Tue 6-23-20s - CrossFit Salem South
Tuesday - CrossFit West Salem
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:00 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 Open Gym WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (16/19)
Workout
Tue 6-23-20s
1: Deadlift (10x3 with Tempo 1013)
Deadlift
Build to heavy, then 5 sets
1 sec (normal speed) lowering the DL
0 Pause at the bottom (touch and go)
1 sec (normal speed) lifting deadlift up
3 sec Pause at the top of the DL
2: Metcon (AMRAP - Reps)
AMRAP 20:00
5 Rounds:
4 Wall Ball Shots (20/14#)
6 Lunges (with med ball)
Row/Ski 500m (score as 50 reps)
50 Double Unders (2:1 HSU, 3:1 SU)
Cole Sager teaches double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 23, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Dave
sWolcott
12:00 PM WOD
5 x 3 @ 425 lbs
2
Joe
Chase
6:30 PM Open Gym WOD
5 x 3 @ 365 lbs
3
Stephen
Carroll
3:30 PM WOD
5 x 3 @ 335 lbs
4
Casey
Craig
3:30 PM WOD
5 x 3 @ 315 lbs
4
Paul
Jones
4:30 PM WOD
5 x 3 @ 315 lbs
5
Jamie
Teeples
12:00 PM WOD
5 x 3 @ 285 lbs
6
Adolfo
Aldana
5:00 AM WOD
5 x 3 @ 275 lbs
6
Andy
Frank
12:00 PM WOD
5 x 3 @ 275 lbs
6
Anthony
Melendez
4:30 PM WOD
5 x 3 @ 275 lbs
7
Collin
Kayser
6:30 PM Open Gym WOD
5 x 3 @ 265 lbs
7
Kristopher
Elliott
6:30 PM Open Gym WOD
5 x 3 @ 265 lbs
8
Derek
Peters
3:30 PM WOD
5 x 3 @ 245 lbs
8
Ryan
Rose
9:00 AM WOD
5 x 3 @ 245 lbs
9
TIMMY
4:30 PM WOD
5 x 3 @ 240 lbs
10
Michael
McCarthy
12:00 PM WOD
5 x 3 @ 225 lbs
11
Robert
Salberg
5:30 PM WOD
5 x 3 @ 145 lbs
Female Clients
1
Colleen
Frazier
5:00 AM WOD
5 x 3 @ 225 lbs
1RM pr 240
2
Karen
Charlton
5:00 AM WOD
5 x 3 @ 205 lbs
3
Lindsey
Angell
5:30 PM WOD
5 x 3 @ 200 lbs
4
Sarah
Taylor-Green
12:00 PM WOD
5 x 3 @ 185 lbs
5
Susan
Taylor
12:00 PM WOD
5 x 3 @ 175 lbs
6
Cassie
Johnson
5:00 AM WOD
5 x 3 @ 165 lbs
6
Melanie
Nixon
5:30 PM WOD
5 x 3 @ 165 lbs
7
Nicollette
Kennemer
3:30 PM WOD
10 x 3 @ 155 lbs
7
Alyssa
Henry
5:30 PM WOD
5 x 3 @ 155 lbs
7
Cassie
Bantz
9:00 AM WOD
5 x 3 @ 155 lbs
7
Sheri
Baker
12:00 PM WOD
5 x 3 @ 155 lbs
7
Stephanie
Vincent
4:30 PM WOD
5 x 3 @ 155 lbs
8
Sarah
Bailey
5:00 AM WOD
5 x 3 @ 145 lbs
9
Cheryl
Pellegrini
5:00 AM WOD
5 x 3 @ 135 lbs
9
Heidi
Chin
12:00 PM WOD
5 x 3 @ 135 lbs
10
Noelle
Jacobsen
5:00 AM WOD
5 x 3 @ 125 lbs
11
Private
9:00 AM WOD
5 x 3 @ 115 lbs
11
Katie
Ryder
5:00 AM WOD
5 x 3 @ 115 lbs
12
Claire
Nettleton
9:00 AM WOD
5 x 3 @ 0 lbs
95
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