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Metcon
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Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
New Years Eve, one WOD @ 8a (South) - CrossFit Salem South
Tue 12/31/19 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM 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):
0 (0/0)
Workout
New Years Eve, one WOD @ 8a (South)
1: Metcon (AMRAP - Rounds and Reps)
Teams of 2: One person at a time
AMRAP 18:00
30 Dumbbell Thrusters (1x50/35) Rx+ (70/50)
20 Cal Row
20 Toes to bar
Rest 4:00
AMRAP 18:00
Bike 20 Calories
20 Ball Slams (50/30) Rx+ (70/50)
80 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 31, 2019
Clients:
Men / Women
All Clients
Clients
1
Adolfo
Aldana
9:30 AM WOD
9 + 33
1
Ian
Plummer
9:30 AM WOD
9 + 33
2
Ryan
Rose
9:30 AM WOD
7 + 72
3
Thais
Rodick
5-7 AM Open Gym
580 + 0
20lb dumbell h ropes
4
Ruby
Martinez
5-7 AM Open Gym
570 + 0
20lbs dumbell h ropes
5
Madeline
Nowell
9:30 AM WOD
9 + 33
5
Mallory
Conklin
9:30 AM WOD
9 + 33
6
Claire
Nettleton
9:30 AM WOD
8 + 77
25# db thrusters hanging knee raises/kipping knee raises
6
Sarah
Taylor-Green
9:30 AM WOD
8 + 77
7
Amy
Farm
9:30 AM WOD
7 + 71
7
Livie
Foley
9:30 AM WOD
7 + 71
8
Dale
Mizer
5-7 AM Open Gym
0 + 0
3 of alt. wods
8
Olivia
Dias
5-7 AM Open Gym
0 + 0
9-6-3 Sq. Clean and MU
8
Tony
Moul
3:30 PM WOD
0 + 0
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