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Components
Metcon
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 8-29-19s - CrossFit Salem South
Thur 8/29/19 - 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):
23 (9/14)
Workout
Thu 8-29-19s
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 (Time)
200m walking lunge for time
3: Metcon (AMRAP - Rounds and Reps)
Open 17.5(AMRAP style)
AMRAP 15
9 Thrusters@95/65
35 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 29, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Paul
Jones
4:30 PM WOD
4:30
2
Rick
Metzger
4:30 PM WOD
5:07
3
Peter "Bir ...
Kauss
4:30 PM WOD
5:12
4
Chris
Dunlap
3:30 PM WOD
5:43
5
Stephen
Carroll
3:30 PM WOD
5:50
6
Collin
Kayser
5:30 PM WOD
6:26
7
Robert
Salberg
5:30 PM WOD
6:42
8
Private
9:30 AM WOD
6:47
9
Kristopher
Elliott
5:30 PM WOD
7:31
Female Clients
1
Jess
morgan
9:30 AM WOD
5:17
2
Private
3:30 PM WOD
5:40
3
Nikki
Nelson
9:30 AM WOD
6:44
4
Amy
Tooley
9:30 AM WOD
6:53
5
Livie
Foley
9:30 AM WOD
6:55
6
Stephanie
Hull
9:30 AM WOD
8:22
7
Tabitha
Dean
9:30 AM WOD
8:23
8
Melissa
Maurer
6:30 PM WOD
9:00
9
Maddy
Hedstrom
12:00 PM WOD
8:28
10
Melissa
Gonzalez
12:00 PM WOD
8:35
11
Melissa
Hedstrom
12:00 PM WOD
9:04
12
Claire
Nettleton
9:30 AM WOD
9:34
13
Shawnette
Anderson
9:30 AM WOD
9:35
14
Susan
Taylor
5:30 PM WOD
10:42
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