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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
Mon 7-13-20s - CrossFit Salem South
Monday - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
9:00 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 Open Gym 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):
36 (18/18)
Workout
Mon 7-13-20s
1: Metcon (No Measure)
Every 90s for 10 rounds:
A. 10 Pull Ups or Muscle Ups (3 bar/2 ring)
B. 6 Devils Press (35/25s)
Scaling options for pull ups:
Ring Rows, seated pull ups, banded pull ups, kip swings
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
9 Power Cleans (135/95)
7 Burpees over the bar
9 Cal Bike/Ski
Devils Press Demo
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 13, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Derek
Peters
3:30 PM WOD
6 + 16
2
Taylor
Fox
4:30 PM WOD
6 + 9
3
Chris
Dunlap
3:30 PM WOD
6 + 0
3
Collin
Kayser
6:30 PM Open Gym WOD
6 + 0
3
Jamie
Teeples
12:00 PM WOD
6 + 0
Ski BMU
3
Joe
Chase
6:30 PM Open Gym WOD
6 + 0
4
Andy
Frank
12:00 PM WOD
5 + 10
5
Nate
Solorio
5:30 PM WOD
5 + 3
6
Dave
sWolcott
12:00 PM WOD
5 + 1
7
Casey
Craig
3:30 PM WOD
5 + 0
8
Adolfo
Aldana
5:00 AM WOD
4 + 16
9
Kristopher
Elliott
5:30 PM WOD
4 + 9
10
Bensen
Craig
3:30 PM WOD
4 + 8
11
Ian
Plummer
9:00 AM WOD
4 + 5
12
TIMMY
3:30 PM WOD
3 + 5
Spicy
13
Robert
Salberg
5:30 PM WOD
5 + 19
95# hang clean
14
Dale
Mizer
6:00 AM WOD
4 + 4
95#
15
Adam
Librande
6:00 AM WOD
0 + 0
Female Clients
1
Amanda
Koonce
3:30 PM WOD
6 + 18
2
Shannon
Boling
9:00 AM WOD
5 + 15
3
Karen
Charlton
4:30 PM WOD
4 + 23
4
Sheri
Baker
12:00 PM WOD
4 + 18
Bike
5
Maylea
Tooze
12:00 PM WOD
4 + 16
Bike
6
Ali
Parkerson
12:00 PM WOD
4 + 0
Stopped with 2.5 mins left
7
Lindsey
Angell
5:30 PM WOD
3 + 8
8
Kelsey
Murray
5:30 PM WOD
3 + 1
9
Claire
Nettleton
9:00 AM WOD
5 + 9
65# cleans Ski
10
Private
12:00 PM WOD
5 + 3
11
Amy
Farm
12:00 PM WOD
5 + 0
65#
12
Jody
Chase
6:30 PM Open Gym WOD
4 + 18
85#
13
Susan
Taylor
12:00 PM WOD
4 + 17
ski/65#
14
Jenniffer
Bakke
5:00 AM WOD
4 + 9
15
Angela
Rodriguez
5:30 PM WOD
4 + 0
Rx
15
Heidi
Chin
12:00 PM WOD
4 + 0
3 rounds w/ 65# cleans, 1 round w/ 55# cleans Ski
16
Alyssa
Henry
5:30 PM WOD
3 + 21
85lb, ski
17
Kay
Metzger
9:00 AM WOD
3 + 20
55# cleans
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