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Components
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
Thu 8-22-19s - CrossFit Salem South
Thur 8/22/19 - 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):
25 (11/14)
Workout
Thu 8-22-19s
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: Metcon (No Measure)
Accumulate 3 Mins in a Handstand hold against a wall. Break up as needed. Scale to 10 Wall-walks as high up the wall as possible.
3: Metcon (Time)
30-20-10-20-30
Alt DB Snatches @50/35
50 Double Unders between each set(4 times)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 22, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Tony
Moul
3:30 PM WOD
7:54
2
Steve
South
12:00 PM WOD
8:09
3
Joe
Chase
6:30 PM WOD
8:21
4
TIMMY
3:30 PM WOD
11:23
5
Mike
Metzger
3:30 PM WOD
12:13
6
Matthew
Ptacek
4:30 PM WOD
13:25
7
Casey
Craig
3:30 PM WOD
8:10
SU
8
Stephen
Carroll
4:30 PM WOD
9:18
35lbs
9
Andy
Frank
12:00 PM WOD
11:19
2/3 singles
10
Nathan
Bates
6:30 PM WOD
12:47
Did a double under every four
11
Tommy
Funk
12:00 PM WOD
15:00
attempting single jump ropes x50
Female Clients
1
Heather
Leaks
5:30 PM WOD
8:20
2
Jess
morgan
9:30 AM WOD
8:36
3
Amanda
Koonce
12:00 PM WOD
10:17
4
Veronica
Wilcox
12:00 PM WOD
10:26
5
Jody
Chase
6:30 PM WOD
10:32
6
Toni
Blair
9:30 AM WOD
10:45
7
Tabitha
Dean
9:30 AM WOD
12:47
8
Melissa
Maurer
5:30 PM WOD
12:57
9
Denise
P
12:00 PM WOD
10:05
SU 10#
10
Lynette
Hawkins
9:30 AM WOD
10:48
single and doubles combo
11
Olivia
Dias
5-7 AM Open Gym
11:01
30#
12
Susan
Taylor
9:30 AM WOD
11:48
DU attempts/20#
13
Hayli
Librande
9:30 AM WOD
11:58
20#, 18 s,s, du
14
Alyssa
Henry
5:30 PM WOD
12:35
25lb, single unders
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