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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
Fri Open WOD 20.3 - CrossFit West Salem
Fri 10-25-19s - CrossFit Salem South
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
12:00 PM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
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):
16 (5/11)
Workout
Fri Open WOD 20.3
1: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
2: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 25, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cole
Ewert
6:30 PM WOD
9:00
21
1
John
Richey
6:00 AM WOD
9:00
124 reps 6:30 for 315 completion
1
Perry
DeJoode
3:30 Open Gym
9:00
120 reps 7:30 for 315 completion
1
Rob
Paulson
6:00 AM WOD
9:00
52 reps
2
Joe
Bonanno
5:00 AM WOD
8:00
21-15-9 @ 135
Female Clients
1
Aimee
Murphy
12:00 PM WOD
9:00
21 reps
1
Alexis
Shimada
4:30 PM WOD
9:00
104
1
Amy
Holcomb
5:30 PM WOD
9:00
28 reps. 28 sec TB
1
Caitlin
Smith
5:30 PM WOD
9:00
35 reps
1
Jacquie
Strand
5:30 PM WOD
9:00
103
1
Monica
Petrone
4:30 PM WOD
9:00
60 reps
1
Toni
Blair
6:00 AM WOD
9:00
62
2
KIRA
DACZEWITZ
5:00 AM WOD
7:07
scale
3
Heidi
Zuk
3:30 Open Gym
9:00
scaled 95 lbs
4
Maria
Cobarrubias
6:30 PM WOD
0:00
trial run for Sunday
4
Nadia
Winstead
5:00 AM WOD
0:00
75lb first set 85;b 2nd set did not finish
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