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Components
Sumo Deadlift
Metcon
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 9-27-18 - 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 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 9-27-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Sumo Deadlift (10x3 @ 50-60% of Reg DL)
Sumo Deadlift
https://youtu.be/PQ3A_HmfQyk
Accessory work: 5 x 12 Bulgarian Split Squats (6 each leg). Add weight as possible with dumbbells.
https://youtu.be/7Aqeb8UHl4k
3: Metcon (AMRAP - Reps)
EMOM 12:00
Even Min: 1 arm Dumbbell Thrusters (50/35)
Odd Min: Burpees
Max reps each min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 27, 2018
Clients:
Men / Women
All Clients
Clients
1
Steve
South
9:30 AM WOD
10 x 3 @ 285 lbs
2
Perry
DeJoode
6:00 AM WOD
10 x 3 @ 275 lbs
3
Joe
Chase
6:30 PM WOD
10 x 3 @ 255 lbs
4
Kip
Patterson
6:00 AM WOD
10 x 3 @ 245 lbs
5
Joseph
McClish
6:30 PM WOD
10 x 3 @ 235 lbs
6
Caedmon
Blair
4:30 PM WOD
10 x 3 @ 225 lbs
6
Jason
Murphy
5:30 PM WOD
10 x 3 @ 225 lbs
6
Josh
Hunt
4:30 PM WOD
10 x 3 @ 225 lbs
6
Vince
Baker
5:30 PM WOD
10 x 3 @ 225 lbs
7
Alex
Przybylowski
4:30 PM WOD
10 x 3 @ 205 lbs
7
John
Harrington
6:00 AM WOD
10 x 3 @ 205 lbs
7
Ryan
Wuest
12:00 PM WOD
10 x 3 @ 205 lbs
8
Kristopher
Elliott
6:30 PM WOD
10 x 3 @ 185 lbs
8
Tim
Zuk
6:00 AM WOD
10 x 3 @ 185 lbs
8
Tom
Dalke
4:30 PM WOD
10 x 3 @ 185 lbs
9
Chris
Rasmussen
5:30 PM WOD
10 x 3 @ 175 lbs
9
Collin
Kayser
6:30 PM WOD
10 x 3 @ 175 lbs
9
Jody
Chase
6:30 PM WOD
10 x 3 @ 175 lbs
5x3 @ 145
9
Nikki
Moore
4:30 PM WOD
10 x 3 @ 175 lbs
10
Alexis
Shimada
4:30 PM WOD
10 x 3 @ 165 lbs
10
Jonathan
Murry
6:00 AM WOD
10 x 3 @ 165 lbs
WORKED UP TO
10
TIMMY
Unknown
12:00 PM WOD
10 x 3 @ 165 lbs
10
Tyler
Case
6:30 PM WOD
10 x 3 @ 165 lbs
11
Amanda
Koonce
4:30 PM WOD
10 x 3 @ 155 lbs
11
Krista
Rogue
4:30 PM WOD
10 x 3 @ 155 lbs
12
Carol
Bolliger
4:30 PM WOD
10 x 3 @ 145 lbs
12
Jenni
Bollmann
9:30 AM WOD
10 x 3 @ 145 lbs
12
Mindi
Ashby
5:30 PM WOD
10 x 3 @ 145 lbs
12
Nikki
Nelson
9:30 AM WOD
10 x 3 @ 145 lbs
13
Aimee
Murphy
6:00 AM WOD
10 x 3 @ 135 lbs
13
Amica
Cooke
9:30 AM WOD
10 x 3 @ 135 lbs
13
Nicole
Miller
4:30 PM WOD
10 x 3 @ 135 lbs
13
Sarah
Taylor-Green
4:30 PM WOD
10 x 3 @ 135 lbs
14
Dex
Andersen
6:30 PM WOD
10 x 3 @ 125 lbs
14
Heidi
Zuk
3:30 Open Gym
10 x 3 @ 125 lbs
14
janiva
Lomas
6:30 PM WOD
10 x 3 @ 125 lbs
15
Joyce
Kintz
3:30 Open Gym
10 x 3 @ 123 lbs
16
Claire
Nettleton
9:30 AM WOD
10 x 3 @ 115 lbs
16
Katie
Ingram
6:30 PM WOD
10 x 3 @ 115 lbs
17
Delia
Miranda
9:30 AM WOD
10 x 3 @ 105 lbs
17
Lindsey
Angell
5:30 PM WOD
10 x 3 @ 105 lbs
17
Michael
Cannon
6:30 PM WOD
10 x 3 @ 105 lbs
18
Hayli
Librande
9:30 AM WOD
10 x 3 @ 95 lbs
18
Tori
Shine
3:30 PM WOD
10 x 3 @ 95 lbs
19
Emily
Rue
4:30 PM WOD
10 x 3 @ 75 lbs
20
Debbie
Dixon
6:30 PM WOD
10 x 3 @ 65 lbs
21
Courtney
Robison
9:30 AM WOD
7 x 3 @ 85 lbs
21
Ben
Morehouse
4:30 PM WOD
5 x 3 @ 175 lbs
21
Bjoern
Bollmann
9:30 AM WOD
5 x 3 @ 275 lbs
225-275
21
Private
9:30 AM WOD
4 x 3 @ 275 lbs
21
Michael
McCarthy
12:00 PM WOD
1 x 1 @ 225 lbs
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