Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
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)
Youth Program South
Date
Workout
Mon 12-23-19s - CrossFit Salem South
Mon 12/23/19 - 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):
51 (25/26)
Workout
Mon 12-23-19s
1: Metcon (Weight)
EMOM 18:00
1 Clean & Jerk
First 8 minutes build to a heavy single, Last 10 minutes stay there. Any kind of jerk or press. If newer to this movement, do 2-3 light reps, less than 30 sec. work.
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
4 Burpees
6 Wall Ball Shots (20/14#)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 23, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Steve
South
5:30 PM WOD
260 lbs
2
Cody
Labahn
6:00 AM WOD
245 lbs
1@275
3
Casey
Craig
3:30 PM WOD
225 lbs
3
Mike
McIntosh
4:30 PM WOD
225 lbs
4
Ryan
Rose
9:30 AM WOD
215 lbs
5
Anthony
Melendez
4:30 PM WOD
185 lbs
5
Chris
Dunlap
4:30 PM WOD
185 lbs
5
Rick
Metzger
3:30 PM WOD
185 lbs
6
Dale
Mizer
6:00 AM WOD
175 lbs
7
Adolfo
Aldana
6:00 AM WOD
165 lbs
7
Daniel
DiFabio
4:30 PM WOD
165 lbs
10X1 power clean and push-press
8
Shane
Doyle
6:00 AM WOD
155 lbs
9
John
Foley
9:30 AM WOD
145 lbs
1x1@155
10
Matt
Polacek
9:30 AM WOD
135 lbs
11
Jeffrey
Lowe
4:30 PM WOD
130 lbs
12
Mark
Jackson
4:30 PM WOD
185 lbs
12
Ted
TooTall
3:30 PM WOD
185 lbs
13
Conner
Winkler
3:30 PM WOD
165 lbs
13
Jacob
Schaefer
6:00 AM WOD
165 lbs
14
Rudy
Garibay
12:00 PM WOD
145 lbs
15
Michael
Robinson
3:30 PM WOD
135 lbs
Snatched
16
John
Whitfield
4:30 PM WOD
125 lbs
17
Adam
Jennings
12:00 PM WOD
115 lbs
17
Bill
Berman
9:30 AM WOD
115 lbs
18
Robert
Salberg
12:00 PM WOD
95 lbs
Push press
Female Clients
1
Stephanie
Hull
4:30 PM WOD
145 lbs
150 for about half
2
Kila
Dunham
9:30 AM WOD
140 lbs
3
Olivia
Dias
5:00 AM WOD
135 lbs
4
Priscilla
Hawley
5:30 PM WOD
120 lbs
5
Colleen
Frazier
5:00 AM WOD
115 lbs
5
Mallory
Conklin
8:30 AM WOD
115 lbs
115
6
Private
9:30 AM WOD
85 lbs
7
Lynette
Hawkins
9:30 AM WOD
115 lbs
8
Lindsey
Angell
5:30 PM WOD
110 lbs
9
Shawnette
Anderson
3:30 PM WOD
105 lbs
10
Kay
Metzger
8:30 AM WOD
100 lbs
11
Deidre
Jones
9:30 AM WOD
95 lbs
11
Jenny
Lentz
6:00 AM WOD
95 lbs
11
Sheri
Baker
12:00 PM WOD
95 lbs
12
Ona
Lisa Wolcott
12:00 PM WOD
90 lbs
13
Sarah
Taylor-Green
4:30 PM WOD
85 lbs
13
Susan
Taylor
4:30 PM WOD
85 lbs
14
Alyssa
Henry
5:30 PM WOD
80 lbs
15
Melissa
Gonzalez
9:30 AM WOD
75 lbs
broken
16
Cheryl
Pellegrini
5:00 AM WOD
70 lbs
1-8 55-65#
16
Hayli
Librande
8:30 AM WOD
70 lbs
10x1 clean and push press
16
Laurelin
Whitfield
4:30 PM WOD
70 lbs
17
Shar
Schaefer
9:30 AM WOD
65 lbs
18
Julia
Alpernas
5:00 AM WOD
55 lbs
18
Shannon
Titus
6:00 AM WOD
55 lbs
push press
19
Marcia
Kauss
12:00 PM WOD
5 lbs
Loading...
Powered By Wodify