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Components
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
Thur 1/16/20 - CrossFit West Salem
Thur 1-16-20s - CrossFit Salem South
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 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 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
Thur 1/16/20
1: Metcon (3 Rounds for reps)
AMRAP 8min:
20 Toes – to – Ring
10 Overhead Squat (115/75)
*Rest 3min.*
AMRAP 8min:
10 Russian KB swings (70/53)
5 HSPU
*Rest 3min.*
AMRAP 8min:
12 Cal Ski Erg
1 Rope climb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 16, 2020
Clients:
Men / Women
All Clients
Clients
1
Caedmon
Blair
3:30 Open Gym
24 Total Reps
2
John
Richey
3:30 Open Gym
15 Total Reps
3
Toni
Blair
4:30 PM WOD
431 Total Reps
scaled all the things except round 3 :)
4
John
Harrington
6:00 AM WOD
338 Total Reps
5
Joyce
Kintz
6:30 PM WOD
334 Total Reps
2nd trimester scaling
6
Jenn
Graham
6:00 AM WOD
305 Total Reps
7
Heather
Staats
6:00 AM WOD
286 Total Reps
8
Amy
Klampe
4:30 PM WOD
279 Total Reps
Scaled big time due to neck pain
9
Courtney
Prokosch
6:00 AM WOD
266 Total Reps
10
Rob
Paulson
6:30 PM WOD
247 Total Reps
11
Cole
Ewert
6:30 PM WOD
242 Total Reps
75# OHS, 40# db press, 55# kb
12
Aimee
Murphy
6:00 AM WOD
140 Total Reps
13
Erick
Hernandez
5:30 PM WOD
17 Total Reps
95# OHS, 53# KBS'
14
Rebecca
Esborg
4:30 PM WOD
15 Total Reps
15
Steven
Monroe
4:30 PM WOD
12 Total Reps
16
Ashley
Board
4:30 PM WOD
0 Total Reps
OH Press 20#, 35#OH Squat
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