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Components
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)
West CrossFit Teens
Youth Program South
Date
Workout
Fri 6-21-19s - CrossFit Salem South
Fri 6/21/19 - 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 CrossFit
9:30 AM WOD
12:00 PM 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):
41 (22/19)
Workout
Fri 6-21-19s
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 40:00, teams of 2:
40 BW Bench Press
40 BW Cleans
Run 800m (each person runs 400m split anyway)
BW = bodweight, scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 21, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Thanh
Vo
5:00 AM WOD
4 + 65
2
Andy
Froningisd ...
3:30 PM WOD
3 + 9
195# with Tony M.
2
Tony
Moul
4:30 PM WOD
3 + 9
andy 195
2
Tony
Moul
3:30 PM WOD
3 + 9
195#
3
Paul
Jones
4:30 PM WOD
3 + 0
190 lbs w/ Chris D
4
Casey
Craig
3:30 PM WOD
2 + 70
@ 205
5
Dale
Mizer
6:00 AM WOD
4 + 65
w/ Matt BP 95 C 115
5
Matt
O'Connor
6:00 AM WOD
4 + 65
115#
6
Adam
Librande
6:00 AM WOD
4 + 17
BP/Clean 115#
7
Bill
Berman
6:00 AM WOD
4 + 5
8
Andy
Frank
12:00 PM WOD
3 + 90
155 Bench, 115 Snatch
9
Jeffrey
Lowe
4:30 PM WOD
3 + 34
135/115/105/105 BP, 85 cleans
10
Conner
Winkler
9:30 AM WOD
3 + 30
135 Bench 115 clean 800M Run All By Myself
11
Private
8:30 AM WOD
3 + 26
11
Scott
Bloom
8:30 AM WOD
3 + 26
12
Robert
Salberg
5:30 PM WOD
3 + 20
13
Chris
Dunlap
4:30 PM WOD
3 + 0
13
John
Foley
12:00 PM WOD
3 + 0
165# bp, 135# clean, w Jamie
13
Ryan
Roque
5:30 PM WOD
3 + 0
clean 55 bench 85
14
Collin
Kayser
5:30 PM WOD
2 + 120
175 bench, RX cleans
14
Michael
McCarthy
12:00 PM WOD
2 + 120
125 bench and 115 cleans
15
Alan
Koreiva
6:00 AM WOD
0 + 40
225 185
Female Clients
1
Lynette
Hawkins
12:00 PM WOD
5 + 35
2
Marcia
Kauss
12:00 PM WOD
4 + 175
at rack b suats, cleans 15 #, jog 00 x3
3
Jamie
Johnson
6:00 AM WOD
4 + 41
85/125
3
Jenna
Rios
6:00 AM WOD
4 + 41
85/125
4
Private
6:00 AM WOD
4 + 5
5
Maylea
Tooze
9:30 AM WOD
4 + 0
Bench Press-75lbs Power cleans- 85lbs
5
Nikki
Nelson
9:30 AM WOD
4 + 0
75/115
6
Olivia
Dias
6:00 AM WOD
3 + 155
85#/105# with Jenni
7
Stephanie
Foley
9:30 AM WOD
3 + 80
45 lb bars.
7
Tabitha
Dean
9:30 AM WOD
3 + 80
85#/115#
8
Cheryl
Pellegrini
5:00 AM WOD
3 + 60
w/Colleen F scale: 60#clean; 70#bench
8
Colleen
Frazier
5:00 AM WOD
3 + 60
w/cheryl 85#
9
Jess
morgan
8:30 AM WOD
3 + 57
125# clean 85# bench
10
Lori
Pietrok
4:30 PM WOD
3 + 34
11
Tania
Roque
5:30 PM WOD
3 + 0
clean 55 bench 85
12
Claire
Nettleton
12:00 PM WOD
2 + 120
95# bench 75# clean 2 x 200 m run each rd partners w/Mike McCarth...
13
Sherrill
Conley
8:30 AM WOD
2 + 60
35# clean 55# bench
14
Ava
Spike
5:30 PM WOD
2 + 50
65# cleans then 5 at 70#
15
Melissa
Gonzalez
12:00 PM WOD
2 + 0
65
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