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Metcon
Metcon
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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 6-18-20s - CrossFit Salem South
Thur 6/18/20 - 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):
0 (0/0)
Workout
Thur 6-18-20s
1: Metcon (Weight)
Every 90s, 10 rounds:
Complex of 2 Squat Cleans with a 3 sec pause in squat
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
Bike 12/10 Cal or Row/Ski 18/16 Cal
Alt: 12 Wall Ball Shots (24/20") - 24 Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 18, 2020
Clients:
Men / Women
All Clients
Clients
1
Chris
Dunlap
3:30 PM WOD
190 lbs
2
Casey
Craig
3:30 PM WOD
185 lbs
2
Dave
sWolcott
4:30 PM WOD
185 lbs
2 rounds @205
2
Joe
Chase
6:30 PM Open Gym WOD
185 lbs
3
Collin
Kayser
5:30 PM WOD
175 lbs
3
Derek
Peters
3:30 PM WOD
175 lbs
145-155-165-175 rest of the way
4
Jamie
Teeples
12:00 PM WOD
165 lbs
3 rds.
5
Taylor
Fox
4:30 PM WOD
155 lbs
6
Conner
Winkler
12:00 PM WOD
145 lbs
8x2
6
Jess
morgan
5:00 AM WOD
145 lbs
6
Kristopher
Elliott
5:30 PM WOD
145 lbs
7
Adolfo
Aldana
5:00 AM WOD
135 lbs
7
Anthony
Melendez
5:30 PM WOD
135 lbs
7
TIMMY
4:30 PM WOD
135 lbs
8
Nikki
Nelson
9:00 AM WOD
125 lbs
9
Jeffrey
Lowe
5:30 PM WOD
120 lbs
10
Ian
Plummer
3:30 PM WOD
95 lbs
Back injured 6/4 on squat cleans. Still hurts.
10
Robert
Salberg
4:30 PM WOD
95 lbs
Plus 10 sets of 10 pushups
11
Alyssa
Henry
5:30 PM WOD
85 lbs
11
Sarah
Taylor-Green
12:00 PM WOD
85 lbs
12
Sheri
Baker
12:00 PM WOD
80 lbs
13
Stephanie
Vincent
4:30 PM WOD
65 lbs
14
Andy
Froningisd ...
12:00 PM WOD
185 lbs
15
Jose
Miranda
5:00 AM WOD
165 lbs
2 rounds ar 135
16
Krista
Rogue
5:00 AM WOD
125 lbs
I dropped each rep
17
Amy
Tooley
9:00 AM WOD
115 lbs
18
Bri
Curro
4:30 PM WOD
95 lbs
18
Jody
Chase
6:30 PM Open Gym WOD
95 lbs
18
Nicollette
Kennemer
3:30 PM WOD
95 lbs
19
Melanie
Nixon
5:30 PM WOD
85 lbs
🤨 struggled like it was heavy AF.
20
Sarah
Bailey
5:00 AM WOD
75 lbs
20
Susan
Taylor
12:00 PM WOD
75 lbs
21
Jenniffer
Bakke
5:00 AM WOD
65 lbs
22
Katie
Ryder
5:00 AM WOD
55 lbs
22
Noelle
Jacobsen
5:00 AM WOD
55 lbs
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