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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Mon 1-13-20s - CrossFit Salem South
Mon 1/13/20 - 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):
0 (0/0)
Workout
Mon 1-13-20s
1: Metcon (Weight)
12 rounds, 90 seconds each round:
Rd1: 10 Burpee Pull Ups
Rd2: 3 Squat Cleans AHAP
repeat, alternate with a partner
scale as needed. Rx+ = strict pull ups and cleans at or over 185/125
2: Metcon (AMRAP - Rounds and Reps)
Choose one of the following options:
A. AMRAP 12:00
Bike 8 calories
12 Lunges
6 Ball Slams (60/40)
B. AMRAP 12:00
Row 10 calories
14 Lunges
7 Ball Slams (60/40)
C. AMRAP 12:00
Run 100m
14 Lunges
7 Ball Slams (60/40)
scale as needed. Rx+ = 70/50 slam balls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 13, 2020
Clients:
Men / Women
All Clients
Clients
1
Mike
McIntosh
6:30 PM WOD
235 lbs
2
Steve
South
4:30 PM WOD
225 lbs
3
Andy
Froningisd ...
12:00 PM WOD
200 lbs
4
Scott
Seo
5:00 AM WOD
195 lbs
5
Anthony
Melendez
4:30 PM WOD
185 lbs
5
Thanh
Vo
5:00 AM WOD
185 lbs
6
Heather
Leaks
5:30 PM WOD
145 lbs
6
KimBot
Sekishiro
5:30 PM WOD
145 lbs
7
Casey
Craig
3:30 PM WOD
185 lbs
8
Private
5:30 PM WOD
165 lbs
8
Kristopher
Elliott
6:30 PM WOD
165 lbs
strict pu
8
Paul
Jones
4:30 PM WOD
165 lbs
9
Adolfo
Aldana
6:00 AM WOD
155 lbs
10
Jacquie
Strand
3:30 PM WOD
145 lbs
11
Adam
Librande
6:00 AM WOD
135 lbs
11
Andy
Frank
4:30 PM WOD
135 lbs
11
Daniel
DiFabio
4:30 PM WOD
135 lbs
11
Rick
Metzger
3:30 PM WOD
135 lbs
11
Rudy
Garibay
9:30 AM WOD
135 lbs
Strict pull ups
11
Shane
Doyle
6:00 AM WOD
135 lbs
12
Heidi
Lloyd
4:30 PM WOD
125 lbs
12
Michael
McCarthy
12:00 PM WOD
125 lbs
13
Olivia
Dias
5:00 AM WOD
85 lbs
Day 3
14
Dave
sWolcott
12:00 PM WOD
185 lbs
3rds/sore wrist
14
Mark
Jackson
4:30 PM WOD
185 lbs
power cleans x 5 / situps x 25
15
Alan
Koreiva
8:30 AM WOD
165 lbs
15
Melissa
Maurer
6:30 PM WOD
165 lbs
7 strict pull ups
16
Dale
Mizer
6:00 AM WOD
135 lbs
16
Ian
Plummer
4:30 PM WOD
135 lbs
16
Jamie
Teeples
12:00 PM WOD
135 lbs
16
John
Foley
5:30 PM WOD
135 lbs
16
Jose
Miranda
6:00 AM WOD
135 lbs
16
Tyler
Knudson
5:30 PM WOD
135 lbs
Strict pull ups
17
Jacob
Schaefer
6:00 AM WOD
125 lbs
jumping pullups
18
Callie
Cabell
9:30 AM WOD
120 lbs
19
Arrin
Morris
3:30 PM WOD
115 lbs
19
Shannon
Boling
9:30 AM WOD
115 lbs
20
Bri
Curro
4:30 PM WOD
105 lbs
21
Bill
Berman
6:00 AM WOD
95 lbs
21
Conner
Winkler
4:30 PM WOD
95 lbs
21
Lindsey
Angell
9:30 AM WOD
95 lbs
21
Robert
Salberg
5:30 PM WOD
95 lbs
22
Ava
Spike
5:30 PM WOD
85 lbs
22
Jenny
Lentz
6:00 AM WOD
85 lbs
22
Mallory
Conklin
8:30 AM WOD
85 lbs
22
Ona
Lisa Wolcott
12:00 PM WOD
85 lbs
23
Jenniffer
Bakke
5:00 AM WOD
80 lbs
24
Cheryl
Pellegrini
5:00 AM WOD
75 lbs
24
Shar
Schaefer
9:30 AM WOD
75 lbs
Ring rows
24
Stephanie
Vincent
3:30 PM WOD
75 lbs
24
Susan
Taylor
5:30 PM WOD
75 lbs
25
Ruby
Martinez
5:00 AM WOD
70 lbs
20ea 35 bar
26
Alyssa
Henry
5:30 PM WOD
65 lbs
26
Private
6:00 AM WOD
65 lbs
26
Kay
Metzger
8:30 AM WOD
65 lbs
26
Lori
Pietrok
6:30 PM WOD
65 lbs
26
Melissa
Hedstrom
8:30 AM WOD
65 lbs
26
Sheri
Baker
8:30 AM WOD
65 lbs
26
Thais
Rodick
5:00 AM WOD
65 lbs
26
Toni
Aldana
5:00 AM WOD
65 lbs
26
Tori
Shine
3:30 PM WOD
65 lbs
27
Eli
Johnson
5:30 PM WOD
60 lbs
28
Erin
Dietrich
6:00 AM WOD
55 lbs
29
Heidi
Chin
12:00 PM WOD
45 lbs
average 5 burpee pullups per round/seated PU
29
Julia
Alpernas
5:00 AM WOD
45 lbs
Worked on form
29
Sherrill
Conley
8:30 AM WOD
45 lbs
30
Em
Denny
8:30 AM WOD
15 lbs
barbell
30
Marcia
Kauss
4:30 PM WOD
15 lbs
9
31
Claire
Nettleton
12:00 PM WOD
6 lbs
85# 8 burpee pull up tries./rd
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