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Components
Bench Press
Bent Over Row
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Thur 6-11-20s - CrossFit Salem South
Thu 6/11/20 - 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):
32 (15/17)
Workout
Thur 6-11-20s
1a: Bench Press (20 heavy reps in 15:00)
Bench Press
1b: Bent Over Row (EMOM 15:00, 3 per min)
Bent Over Row
Pick one or both if there is room in the class
2: Metcon (AMRAP - Reps)
AMRAP 14:00
3 rounds of:
6 Devils Press (35/25s)
6 Toes to bar (or 10 sit ups)
Run 100m/Ski-Row 12 cals, Bike 10 cals
run = 10 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 11, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Dave
sWolcott
3:30 PM WOD
20 x 1 @ 295 lbs
2
Casey
Craig
3:30 PM WOD
20 x 1 @ 225 lbs
2
Paul
Jones
4:30 PM WOD
20 x 1 @ 225 lbs
2
Taylor
Fox
4:30 PM WOD
20 x 1 @ 225 lbs
3
Andy
Frank
12:00 PM WOD
20 x 1 @ 205 lbs
12-205, 8-225
3
Joe
Chase
6:30 PM Open Gym WOD
20 x 1 @ 205 lbs
3
Private
9:00 AM WOD
20 x 1 @ 205 lbs
3
Moses
Navarro
4:30 PM WOD
20 x 1 @ 205 lbs
4
TIMMY
12:00 PM WOD
20 x 1 @ 195 lbs
5
Collin
Kayser
5:30 PM WOD
20 x 1 @ 185 lbs
15 @ 185. 10 @ 205
5
Kristopher
Elliott
5:30 PM WOD
20 x 1 @ 185 lbs
Plus 10 @205 (30 total)
6
Conner
Winkler
12:00 PM WOD
20 x 1 @ 175 lbs
7
Robert
Salberg
5:30 PM WOD
20 x 1 @ 115 lbs
8
Derek
Peters
3:30 PM WOD
14 x 1 @ 135 lbs
9 rounds @ 4 reps 5 @ 3 reps
8
Ian
Plummer
9:00 AM WOD
1 x 4 @ 205 lbs
1x5@135, 155, 175, 185, 1x4@205
Female Clients
1
Jody
Chase
6:30 PM Open Gym WOD
20 x 1 @ 110 lbs
2
Deidre
Jones
4:30 PM WOD
20 x 1 @ 95 lbs
2
Private
3:30 PM WOD
20 x 1 @ 95 lbs
2
Melissa
Maurer
5:30 PM WOD
20 x 1 @ 95 lbs
3 each minute
2
Priscilla
Hawley
5:30 PM WOD
20 x 1 @ 95 lbs
2
Sheri
Baker
9:00 AM WOD
20 x 1 @ 95 lbs
3
Noelle
Jacobsen
5:00 AM WOD
20 x 1 @ 85 lbs
3
Sarah
Bailey
5:00 AM WOD
20 x 1 @ 85 lbs
4
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 70 lbs
5
Alyssa
Henry
5:30 PM WOD
20 x 1 @ 65 lbs
5
Andrea
Fugate
4:30 PM WOD
20 x 1 @ 65 lbs
5
Katie
Ryder
5:00 AM WOD
20 x 1 @ 65 lbs
5
Lori
Pietrok
6:30 PM Open Gym WOD
20 x 1 @ 65 lbs
6
Darcie
Birch
12:00 PM WOD
20 x 1 @ 0 lbs
6
Melanie
Nixon
5:30 PM WOD
15 x 2 @ 80 lbs
6
Sarah
Taylor-Green
12:00 PM WOD
10 x 2 @ 105 lbs
6
Debbie
Navarro
4:30 PM WOD
1 x 1 @ 95 lbs
19x1@85#
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