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CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
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Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Fri 10-25-19s - CrossFit Salem South
Fri Open WOD 20.3 - CrossFit West Salem
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):
40 (20/20)
Workout
Fri 10-25-19s
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
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
Andy
Froningisd ...
12:00 PM WOD
9:00
102 reps
1
Cody
Labahn
4:30 PM WOD
9:00
88
1
Jon
Roberts
12:00 PM WOD
9:00
75 reps
1
Private
8:30 AM WOD
9:00
1
Kristopher
Elliott
5:30 PM WOD
9:00
66
1
Matt
O'Connor
8:30 AM WOD
9:00
69 reps
1
Mike
McIntosh
6:30 PM WOD
9:00
121
1
Scott
Seo
5:00 AM WOD
9:00
94 reps
1
Thanh
Vo
5:00 AM WOD
9:00
97
1
TIMMY
3:30 PM WOD
9:00
66 reps
1
Tony
Moul
12:00 PM WOD
9:00
112
2
Ryan
Rose
8:30 AM WOD
8:23
scaled, 135/185 HRPU and bear crawl
3
Tommy
Funk
5:30 PM WOD
8:54
2nd half 8:30
4
Adam
Librande
6:00 AM WOD
8:57
Scaled
5
Adolfo
Aldana
6:00 AM WOD
9:00
scaled 147 reps
5
Bill
Berman
6:00 AM WOD
9:00
111 reps scaled
5
Dave
sWolcott
12:00 PM WOD
9:00
Scaled 132
5
Ian
Plummer
5:30 PM WOD
9:00
scaled, 142 reps
5
John
Foley
12:00 PM WOD
9:00
112 reps, 185/235#, HRPUs
5
John
Whitfield
3:30 PM WOD
9:00
125 scaled
Female Clients
1
Ali
Virtue (Pa ...
4:30 PM WOD
9:00
22 reps
1
Callie
Cabell
9:30 AM WOD
9:00
103 reps
1
Heather
Leaks
5:30 PM WOD
9:00
24
1
Jess
morgan
8:30 AM WOD
9:00
37
1
Kila
Dunham
8:30 AM WOD
9:00
40 reps
1
Lynette
Hawkins
9:30 AM WOD
9:00
90
1
Nicole
Johnson
8:30 AM WOD
9:00
59 Masters 55+
1
Olivia
Dias
6:00 AM WOD
9:00
83 8:36
1
Priscilla
Hawley
4:30 PM WOD
9:00
97
2
Mallory
Conklin
12:00 PM WOD
6:38
scaled
3
Alyssa
Henry
3:30 PM WOD
9:00
105 reps, scaled
3
Claire
Nettleton
9:30 AM WOD
9:00
135 reps scaled 95# deadlifts , hand release push ups, 135# deadl...
3
Private
6:00 AM WOD
9:00
3
Julia
Alpernas
5:00 AM WOD
9:00
Scaled 21-15-9 85#, knee pu 15 @ 135#
3
Marcia
Kauss
12:00 PM WOD
9:00
21, 15 80lb dlifts, and 21, 15 hand off push ups
3
Shar
Schaefer
9:30 AM WOD
9:00
100 reps
3
Tiana
Aldana
6:30 PM WOD
9:00
142/165 reps
4
Jenniffer
Bakke
5:00 AM WOD
14:00
95#/hand-release PU on knees; 125#/hand-release PU on knees
5
Cheryl
Pellegrini
5:00 AM WOD
15:39
masters-finished
6
Colleen
Frazier
5:00 AM WOD
15:40
masters-finished
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