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Components
Deadlift
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Thur 8-30-18 - CrossFit Salem South - 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 Basics
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)
Workout
Thur 8-30-18
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: Deadlift (20x1 AHAP)
Deadlift
3: Metcon (No Measure)
Skills and Mobility work as a class. Any order rotate through ststaions.
Reverse hyper 3x10 @ 1/3 DL weight
https://youtu.be/7MthYct8yxQ
3x10 banded hamstring curls
https://youtu.be/B0kABjeJ_TY
5:00 foam roll upper back and hamstrings, use the double ball rollers for lower back or lacrosse balls
3x10 KB torso twists
https://youtu.be/BWnh1TjZz1U
Dumbbell Shoulder Shrugs
3x10 AHAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 30, 2018
Clients:
Men / Women
All Clients
Clients
1
Bejan
Rejaian
4:30 PM WOD
20 x 1 @ 420 lbs
2
Dennis
Lamberton
6:00 AM WOD
20 x 1 @ 385 lbs
3
Ben
Morehouse
4:30 PM WOD
20 x 1 @ 365 lbs
4
Brent
Redpath
3:30 Open Gym
20 x 1 @ 360 lbs
5
Jason
Murphy
3:30 Open Gym
20 x 1 @ 335 lbs
5
Paul
Jones
4:30 PM WOD
20 x 1 @ 335 lbs
5
Perry
DeJoode
3:30 Open Gym
20 x 1 @ 335 lbs
6
Chris
Rasmussen
5:30 PM WOD
20 x 1 @ 315 lbs
6
Curt
Wagner
4:30 PM WOD
20 x 1 @ 315 lbs
7
Sean
Cooper
3:30 Open Gym
20 x 1 @ 300 lbs
8
John
Harrington
6:00 AM WOD
20 x 1 @ 285 lbs
8
Ryan
Wuest
12:00 PM WOD
20 x 1 @ 285 lbs
9
Joseph
McClish
6:30 PM WOD
20 x 1 @ 275 lbs
9
Nick
Williams
5:30 PM WOD
20 x 1 @ 275 lbs
10
Michael
McCarthy
12:00 PM WOD
20 x 1 @ 225 lbs
10
Nick
Schomus
5-7 AM Open Gym
20 x 1 @ 225 lbs
10
Tim
Zuk
6:00 AM WOD
20 x 1 @ 225 lbs
11
TIMMY
Unknown
12:00 PM WOD
20 x 1 @ 210 lbs
12
Steve
Marik
6:30 PM WOD
20 x 1 @ 205 lbs
13
Maria
Arellano
3:30 PM WOD
20 x 1 @ 195 lbs
14
Jessica
Warburton
6:30 PM WOD
20 x 1 @ 190 lbs
15
Private
5-7 AM Open Gym
20 x 1 @ 185 lbs
15
Michelle
Robinson
3:30 PM WOD
20 x 1 @ 185 lbs
15
Tom
Dalke
4:30 PM WOD
20 x 1 @ 185 lbs
16
Sarah
Smaldone
9:30 AM WOD
20 x 170 @ 170 lbs
17
Katie
Ingram
6:30 PM WOD
20 x 1 @ 165 lbs
18
Delia
Miranda
9:30 AM WOD
20 x 1 @ 155 lbs
19
Cheryl
Pellegrini
5-7 AM Open Gym
20 x 1 @ 145 lbs
19
Hayli
Librande
9:30 AM WOD
20 x 1 @ 145 lbs
20
Evelin
Dacker
3:30 PM WOD
20 x 1 @ 140 lbs
21
Private
4:30 PM WOD
20 x 1 @ 125 lbs
22
Amy
Welsh
4:30 PM WOD
20 x 1 @ 115 lbs
22
Heidi
Zuk
6:00 AM WOD
20 x 1 @ 115 lbs
22
Lisa
Nair
6:00 AM WOD
20 x 1 @ 115 lbs
22
Tori
Shine
3:30 PM WOD
20 x 1 @ 115 lbs
23
Edwin
Godinez
4:30 PM WOD
20 x 1 @ 75 lbs
75ibs plus the 45 ibs bar
24
Ernie
martin
4:30 PM WOD
18 x 1 @ 315 lbs
24
Private
9:30 AM WOD
18 x 1 @ 345 lbs
24
Andrea
Fugate
4:30 PM WOD
15 x 1 @ 135 lbs
5@185
24
Sarah
Taylor-Green
4:30 PM WOD
15 x 1 @ 185 lbs
24
Alexis
Shimada
3:30 Open Gym
12 x 1 @ 235 lbs
12 is the new 20
24
Andrew
Duncan
9:30 AM WOD
10 x 1 @ 235 lbs
24
Mike
Metzger
12:00 PM WOD
10 x 1 @ 365 lbs
tweaked back :(
24
Steve
South
3:30 PM WOD
10 x 1 @ 435 lbs
10x1 @ 405
24
Carol
Bolliger
5:30 PM WOD
5 x 1 @ 195 lbs
24
Susan
Taylor
5:30 PM WOD
5 x 1 @ 185 lbs
15 @ 175
24
Nikki
Nelson
9:30 AM WOD
3 x 1 @ 225 lbs
then...my birthday WOD! 2 rounds +17 Rx
24
Bill
Berman
5-7 AM Open Gym
1 x 1 @ 205 lbs
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