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Every 2:00 for 10 rou ...
Metcon
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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
Mon 7-1-19s - CrossFit Salem South
Mon 7/1/19 - 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 WOD
9:30 AM CrossFit
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):
49 (23/26)
Workout
Mon 7-1-19s
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Every 2:00 for 10 round for weight (10x9)
3 rounds of:
1 Thruster
2 Front Rack Lunges
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
Run 50m (50/35 DB added)
12 Cleans (1x DB 50/35)
12 Toes to bar
Rx+ 70/50 DB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 01, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Mike
McIntosh
6:30 PM WOD
10 x 9 @ 155 lbs
unbroken
2
Andy
Froningisd ...
4:30 PM WOD
10 x 9 @ 140 lbs
3
Collin
Kayser
5:30 PM WOD
10 x 9 @ 135 lbs
3
Joe
Chase
6:30 PM WOD
10 x 9 @ 135 lbs
3
Sam
Weitnauer
5:30 PM WOD
10 x 9 @ 135 lbs
3
Steve
South
3:30 PM WOD
10 x 9 @ 135 lbs
4
Alan
Koreiva
6:00 AM WOD
10 x 9 @ 115 lbs
4
Chris
Dunlap
3:30 PM WOD
10 x 9 @ 115 lbs
5@135
4
Kristopher
Elliott
5:30 PM WOD
10 x 9 @ 115 lbs
all unbroken
4
Matthew
Ptacek
4:30 PM WOD
10 x 9 @ 115 lbs
4
Michael
Keefer
6:00 AM WOD
10 x 9 @ 115 lbs
4
Thanh
Vo
5:00 AM WOD
10 x 9 @ 115 lbs
5
Adam
Librande
6:00 AM WOD
10 x 9 @ 105 lbs
6
Adolfo
Aldana
6:00 AM WOD
10 x 9 @ 95 lbs
6
Conner
Winkler
3:30 PM WOD
10 x 9 @ 95 lbs
6
Dale
Mizer
6:00 AM WOD
10 x 9 @ 95 lbs
6
Paul
Jones
4:30 PM WOD
10 x 9 @ 95 lbs
6
Peter "Bir ...
Kauss
5:30 PM WOD
10 x 9 @ 95 lbs
6
Robert
Salberg
5:30 PM WOD
10 x 9 @ 95 lbs
7
Garry
Plotts
3:30 PM WOD
10 x 9 @ 75 lbs
7
Michael
McCarthy
12:00 PM WOD
10 x 9 @ 75 lbs
7
Scott
Bloom
6:00 AM WOD
10 x 9 @ 75 lbs
8
Rick
Metzger
3:30 PM WOD
8 x 9 @ 135 lbs
Female Clients
1
Heather
Leaks
6:30 PM WOD
10 x 9 @ 115 lbs
1
Krista
Rogue
4:30 PM WOD
10 x 9 @ 115 lbs
2
Stephanie
Hull
4:30 PM WOD
10 x 9 @ 90 lbs
3
Livie
Foley
9:30 AM WOD
10 x 9 @ 85 lbs
3
Nancy
Beltran
8:30 AM WOD
10 x 9 @ 85 lbs
4
Jenni
Bollmann
3:30 PM WOD
10 x 9 @ 75 lbs
4
Kila
Dunham
6:00 AM WOD
10 x 9 @ 75 lbs
5
Jody
Chase
6:30 PM WOD
10 x 9 @ 70 lbs
6
Claire
Nettleton
12:00 PM WOD
10 x 9 @ 65 lbs
6
Colleen
Frazier
5:00 AM WOD
10 x 9 @ 65 lbs
6
Olivia
Dias
6:00 AM WOD
10 x 9 @ 65 lbs
7
Deidre
Jones
12:00 PM WOD
10 x 9 @ 55 lbs
7
Melissa
Gonzalez
5:30 PM WOD
10 x 9 @ 55 lbs
7
Raquel
Preble
4:30 PM WOD
10 x 9 @ 55 lbs
8
Amy
Farm
9:30 AM WOD
10 x 9 @ 50 lbs
8
Hayli
Librande
9:30 AM WOD
10 x 9 @ 50 lbs
with dumbbells
9
Lori
Pietrok
6:30 PM WOD
10 x 9 @ 45 lbs
10
Private
6:00 AM WOD
10 x 9 @ 35 lbs
11
Madeline
Nowell
4:30 PM WOD
10 x 9 @ 30 lbs
12
Alyssa
Henry
4:30 PM WOD
10 x 9 @ 15 lbs
13
Marcia
Kauss
12:00 PM WOD
10 x 9 @ 5 lbs
trust,
14
Cheryl
Pellegrini
5:00 AM WOD
10 x 9 @ 4 lbs
15
Julia
Alpernas
5:00 AM WOD
10 x 9 @ 0 lbs
Light bar, 20lbs
15
Lynette
Hawkins
9:30 AM WOD
7 x 9 @ 85 lbs
Worked up first 3 rounds
15
Jess
morgan
8:30 AM WOD
4 x 9 @ 115 lbs
6x9@95
15
Kay
Metzger
8:30 AM WOD
1 x 9 @ 75 lbs
worked up to 85 but failed on 2nd rd
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