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Components
Butt Blaster 5000
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 10-3-19s - 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#
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