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CrossFit Salem South
CrossFit West Salem
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Child Care
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CrossFit Kids (6-9)
CrossFit Kids (8+)
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Date
WOD
Wed 11-27-19s - CrossFit Salem South
Wed 11/27/19 - 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
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 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)
WOD
Wed 11-27-19s
1: Metcon (AMRAP - Rounds and Reps)
Complete for time (split up anyway. 40:00 cap)
5,000m Row
100 American Kettlebell Swings (53/35)
100 Box Jumps (24/20")
100 Shuttle Sprints (50')
Scaling
Beg: 3,500m Row
Int: 4,200m Row
Adv: as written
Rx+: 70/53 KB
Row = worth 1 rep per 10m (500 total)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 27, 2019
Athletes:
Men / Women
All Athletes
Athletes
1
Lynette
Hawkins
9:30 AM WOD
9 + 13
2
Tony
Moul
3:30 PM WOD
0 + 788
3
Cody
Labahn
3:30 PM WOD
0 + 730
70lb KB
4
Ted
TooTall
3:30 PM WOD
0 + 725
70# kB
5
Adam
Librande
6:00 AM WOD
0 + 721
All of them rounds (for time)
6
Adolfo
Aldana
6:00 AM WOD
0 + 720
6
Private
3:30 PM WOD
0 + 720
6
Mike
McIntosh
3:30 PM WOD
0 + 720
RX+
7
Jess
morgan
6:00 AM WOD
0 + 700
7
Scott
Seo
6:00 AM WOD
0 + 700
I thought this was for time? rx+
8
Nate
Solorio
5:30 PM WOD
0 + 680
9
Stephanie
Hull
3:30 PM WOD
0 + 671
10
Steve
South
5:30 PM WOD
0 + 665
RX+
11
Private
6:00 AM WOD
0 + 664
12
TIMMY
4:30 PM WOD
0 + 651
100s up front, row at endf
13
Michael
McCarthy
12:00 PM WOD
0 + 650
650 at the 40:00 cap. Chipper style.
14
Nick
Schomus
6:00 AM WOD
0 + 641
15
Andy
Wodtiger
12:00 PM WOD
0 + 640
plus (70# KB)
16
Conner
Winkler
3:30 PM WOD
0 + 615
17
Lindsey
Angell
5:30 PM WOD
0 + 571
18
Amanda
Koonce
12:00 PM WOD
0 + 570
RX+ 53# kb
19
Priscilla
Hawley
5:30 PM WOD
0 + 560
20
John
Whitfield
4:30 PM WOD
0 + 524
21
Cheryl
Pellegrini
5:00 AM WOD
706 + 0
scale: 26#kb; box step ups ?? who knows if I did the math correct...
22
Colleen
Frazier
5:00 AM WOD
4 + 670
3670m row; 100kb; 100 SU
23
Tiana
Aldana
6:30 PM WOD
3 + 60
24
Bill
Berman
6:00 AM WOD
0 + 760
w/deb
25
Claire
Nettleton
12:00 PM WOD
0 + 727
40:00 9 rds + 70 cal 12" box
26
Krista
Rogue
6:00 AM WOD
0 + 690
push up no kettle bell
26
Sheri
Baker
6:00 AM WOD
0 + 690
27
Robert
Salberg
9:30 AM WOD
0 + 666
28
Laurelin
Whitfield
4:30 PM WOD
0 + 650
29
Ian
Plummer
4:30 PM WOD
0 + 607
30
Alyssa
Henry
5:30 PM WOD
0 + 592
31
John
Foley
12:00 PM WOD
0 + 570
Step Ups instead of jumps
32
Hayli
Librande
9:30 AM WOD
0 + 560
3,600 m on rower, yellow kb
33
Halley
Parker
4:30 PM WOD
0 + 510
34
Shannon
Titus
6:00 AM WOD
0 + 401
pink kettle bell/ 20" box jumps
35
Kay
Metzger
8:30 AM WOD
0 + 390
35
Sherrill
Conley
8:30 AM WOD
0 + 390
36
Jenniffer
Bakke
5:00 AM WOD
0 + 373
3,033 m row + 70 reps
37
Callie
Cabell
9:30 AM WOD
0 + 0
29:59 10kbike, 100kb,100du,50hspu
37
Jacquie
Strand
12:00 PM WOD
0 + 0
RX+
37
Julia
Alpernas
5:00 AM WOD
0 + 0
2968 row, completed everything else: yellow kettle bell, white bo...
37
Rudy
Garibay
3:30 PM WOD
0 + 0
3500 row 100 sprint 65 Kettle light 85 Box Jump
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