Show Workout in Full Screen
Auto Scroll Page
Components
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
Thur 10/3/19 - CrossFit West Salem
Thur 10-3-19s - CrossFit Salem South
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):
22 (14/8)
Workout
Thur 10/3/19
1: Metcon (Time)
Teams of 2
Buy-in 50 slam ball over 40in box (50/40)
Then
5k row switching every 250m
Every 4 min stop and do 10 slam ball over 40 in box
Then
5k bike switching every 500m
Every 4 min stop and do 16 burpee
*row or bike can be subbed with a run. Switching every 400m
RX+ 60in box/ stop every 3 min to do 10 slam ball over box and your 16 burpee
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 03, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cole
Ewert
6:00 AM WOD
35:26
w/ Grant
1
Grant
Shaw
6:00 AM WOD
35:26
w? cole Ewert
2
Daniel
Esborg
4:30 PM WOD
39:49
3
Jason
Murphy
5:30 PM WOD
30:00
3
Perry
DeJoode
5:30 PM WOD
30:00
With Jason....
4
Josh
Moore
3:30 Open Gym
31:04
5
Boaz
Blair
3:30 Open Gym
31:40
48 inch box 50 lb med ball
5
Michael
Toma
3:30 Open Gym
31:40
W/ Boaz
6
John
Graham
6:00 AM WOD
35:32
W/John H.
6
John
Harrington
6:00 AM WOD
35:32
w/John G
7
Carlos
Rodriguez
6:30 PM WOD
36:34
W/ Rob
7
Rob
Paulson
6:30 PM WOD
36:34
8
David
Ludi
5:30 PM WOD
38:00
9
Tom
Dalke
3:30 Open Gym
38:21
30# SB
Female Clients
1
Rebecca
1
4:30 PM WOD
39:49
2
Toni
Blair
6:00 AM WOD
31:33
3
Amy
Holcomb
4:30 PM WOD
36:51
Abbey - partner :)
4
Gab
Ludi
5:30 PM WOD
38:00
5
Caitlin
Smith
3:30 Open Gym
38:21
6
Amy
Welsh
6:00 AM WOD
40:25
W/ Eryca
7
Katie
Paulson
6:30 PM WOD
43:46
7
Maria
Cobarrubias
6:30 PM WOD
43:46
Loading...
Powered By Wodify