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Components
Overhead Squat
Squat Snatch
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 7-2-20s - CrossFit Salem South
Thursday - CrossFit West Salem
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:00 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 Open Gym WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (4/11)
Workout
Thur 7-2-20s
1a: Overhead Squat (10:00 to build, then EMOM 10:00 (2 reps per min))
Overhead Squat
1b: Squat Snatch (10:00 to build, then EMOM 10:00 (1 rep per min))
Squat Snatch
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
Bike 8/6 Cal*
6 Burpee Box Step Overs (with 50/30 slam ball) - 20"
* only if all bikes are taken, row/ski 10 cal (Run 150m)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 02, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Casey
Craig
3:30 PM WOD
10 x 2 @ 155 lbs
2
Collin
Kayser
12:00 PM WOD
10 x 2 @ 145 lbs
3
Ian
Plummer
6:30 PM Open Gym WOD
10 x 2 @ 95 lbs
Lower back still injured
4
Andy
Frank
12:00 PM WOD
10 x 2 @ 65 lbs
Female Clients
1
Bri
Squat Quee ...
4:30 PM WOD
10 x 2 @ 85 lbs
1
Nikki
Nelson
9:00 AM WOD
10 x 2 @ 85 lbs
2
Jody
Chase
6:30 PM Open Gym WOD
10 x 2 @ 80 lbs
3
Sarah
Taylor-Green
12:00 PM WOD
10 x 3 @ 65 lbs
3
Lori
Pietrok
6:30 PM Open Gym WOD
10 x 2 @ 65 lbs
4
Amy
Farm
12:00 PM WOD
10 x 2 @ 55 lbs
4
Amy
Tooley
9:00 AM WOD
10 x 2 @ 55 lbs
Mix of OHS, snatch, front/back squat.
4
Livie
Foley
12:00 PM WOD
10 x 2 @ 55 lbs
4
Shawnette
Anderson
9:00 AM WOD
10 x 2 @ 55 lbs
Snatched up each round
5
Alyssa
Henry
5:30 PM WOD
10 x 2 @ 45 lbs
5
Stephanie
Vincent
4:30 PM WOD
10 x 2 @ 45 lbs
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