Show Workout in Full Screen
Auto Scroll Page
Components
Butt Blaster 5000
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 10-3-19s - CrossFit Salem South
Thur 10/3/19 - 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):
27 (16/11)
Workout
Thur 10-3-19s
1: Butt Blaster 5000 (EMOM 14:00)
1 Deadlift
1 Hang Clean
6 Front Rack Lunges
target weight is:
Beg: 65/35
Int: 95/65
Adv: 135/95#
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
Buy In: Bike 40/30 calories
Then:
1 Dumbbell Snatch (50/35)
1 Sit Up
*increase by 1 rep every round
Scaling groups:
Beginner: 30/20 Cal. buy in, 30/20# DB
Intermediate: 35/25 Cal. buy in, 35/25# DB
Adv: as written
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
Cody
Labahn
5:30 PM WOD
14 x 1 @ 185 lbs
3@135
2
Mike
McIntosh
6:30 PM WOD
14 x 1 @ 165 lbs
3
Andy
Froningisd ...
12:00 PM WOD
14 x 1 @ 135 lbs
3
Daniel
Casarez
6:30 PM WOD
14 x 1 @ 135 lbs
3
Joe
Chase
6:30 PM WOD
14 x 1 @ 135 lbs
3
Kasen
McGraw
12:00 PM WOD
14 x 1 @ 135 lbs
3
Paul
Jones
4:30 PM WOD
14 x 1 @ 135 lbs
3
Sam
Weitnauer
5:30 PM WOD
14 x 1 @ 135 lbs
3
Scott
Seo
3:30 PM WOD
14 x 1 @ 135 lbs
4
Andy
Frank
12:00 PM WOD
14 x 1 @ 95 lbs
4
Daniel
DiFabio
4:30 PM WOD
14 x 1 @ 95 lbs
4
Michael
McCarthy
12:00 PM WOD
14 x 1 @ 95 lbs
4
TIMMY
3:30 PM WOD
14 x 1 @ 95 lbs
5
Erik
Steinke
3:30 PM WOD
14 x 1 @ 75 lbs
5
Robert
Salberg
5:30 PM WOD
14 x 1 @ 75 lbs
6
Steve
South
5:30 PM WOD
11 x 1 @ 185 lbs
Female Clients
1
Amanda
Koonce
4:30 PM WOD
14 x 1 @ 95 lbs
1
Nikki
Nelson
9:30 AM WOD
14 x 1 @ 95 lbs
ouch
2
Amy
Tooley
9:30 AM WOD
14 x 1 @ 85 lbs
3
Lindsey
Angell
5:30 PM WOD
14 x 1 @ 65 lbs
3
Sheri
Baker
9:30 AM WOD
14 x 1 @ 65 lbs
8 at 85
4
Maddy
Hedstrom
3:30 PM WOD
14 x 1 @ 55 lbs
4
Melissa
Hedstrom
3:30 PM WOD
14 x 1 @ 55 lbs
4
Sarah
Taylor-Green
4:30 PM WOD
14 x 1 @ 55 lbs
5
Heidi
Chin
12:00 PM WOD
14 x 1 @ 35 lbs
assisted lunges w/ 15# dumbbell
6
Nicollette
Kennemer
9:30 AM WOD
14 x 1 @ 0 lbs
6
Claire
Nettleton
12:00 PM WOD
9 x 1 @ 85 lbs
2@ 75# 3@ 80#
Loading...
Powered By Wodify