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Components
Metcon
CrossFit Games Open 11.1
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Mon 2-11-19s - CrossFit Salem South
Mon 2/11/19 - 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 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)
Workout
Mon 2-11-19s
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: Metcon (Weight)
EMOM 16:00
Odd: 2 Snatch Deadlifts + 2 Hang Snatches + 2 Overhead Lunges
Even: 8 Chest-to-bar pull ups
scale as needed. Rx+ = 4 bar muscle ups. Use as prep for the second WOD. Target is 50-60% 1RM Snatch.
3: CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 11, 2019
Clients:
Men / Women
All Clients
Clients
1
Bejan
Rejaian
4:30 PM WOD
175 lbs
15/16 rounds
2
Steve
South
9:30 AM WOD
155 lbs
14 rds
3
Andrew
Barcomb
5:30 PM WOD
135 lbs
3
Mike
McIntosh
4:30 PM WOD
135 lbs
4
Riley
Alfaqeeh
5:30 PM WOD
105 lbs
125x4 rnds
5
Billy
Montgomery
12:00 PM WOD
95 lbs
14 rds
6
Matthew
Ptacek
4:30 PM WOD
185 lbs
7
Private
9:30 AM WOD
95 lbs
7
Shane
Doyle
6:00 AM WOD
95 lbs
MU's 4-3-2-2-2-2-2-2, then ctb to finish
8
Adam
Librande
6:00 AM WOD
85 lbs
MU 2-1-1-1 CTB for the rest
8
Heather
Leaks
5:30 PM WOD
85 lbs
9
Kristopher
Elliott
5:30 PM WOD
75 lbs
9
Shannon
Boling
8:30 AM WOD
75 lbs
10
Tabitha
Dean
8:30 AM WOD
65 lbs
11
Olivia
Dias
6:00 AM WOD
55 lbs
12
Stephen
Carroll
3:30 PM WOD
220 lbs
DEAD LIFT
13
Sam
Weitnauer
6:30 PM WOD
105 lbs
14
Dave
sWolcott
12:00 PM WOD
95 lbs
2 muscle ups per
14
Melissa
Maurer
6:30 PM WOD
95 lbs
14
Robert
Salberg
5:30 PM WOD
95 lbs
15
Conner
Winkler
9:30 AM WOD
75 lbs
box Mups
15
Dale
Mizer
6:00 AM WOD
75 lbs
Jumping PU
15
Ian
Plummer
6:30 PM WOD
75 lbs
15
Joseph
McClish
6:30 PM WOD
75 lbs
16
Airian
Carter Copas
8:30 AM WOD
65 lbs
65 then down to 55
16
Amanda
Koonce
4:30 PM WOD
65 lbs
rx 2 rounds. the rest i did 4 strict pull ups.
16
Amica
Cooke
9:30 AM WOD
65 lbs
16
Colleen
Frazier
5:00 AM WOD
65 lbs
ring rows
16
Jenni
Bollmann
3:30 PM WOD
65 lbs
chest to bar - ish
16
Lynette
Hawkins
9:30 AM WOD
65 lbs
16
Mallory
Conklin
8:30 AM WOD
65 lbs
Banded PU
17
Emily
Rue
4:30 PM WOD
55 lbs
17
Samantha
O’Neil
4:30 PM WOD
55 lbs
ring rows
17
Sarah
Taylor-Green
4:30 PM WOD
55 lbs
17
Shawnette
Anderson
8:30 AM WOD
55 lbs
17
Sheri
Baker
8:30 AM WOD
55 lbs
18
Claire
Nettleton
9:30 AM WOD
45 lbs
jumping pull ups
18
Hayli
Librande
9:30 AM WOD
45 lbs
8 pu
18
Private
3:30 PM WOD
45 lbs
18
Madeline
Nowell
9:30 AM WOD
45 lbs
19
Delia
Miranda
8:30 AM WOD
40 lbs
20
Cheryl
Pellegrini
5:00 AM WOD
35 lbs
8 lousy pu's/rd
20
Private
6:00 AM WOD
35 lbs
20
Jessica
Warburton
6:30 PM WOD
35 lbs
20
Sherrill
Conley
8:30 AM WOD
35 lbs
21
Bjoern
Bollmann
3:30 PM WOD
0 lbs
245 DEADLIFT/ 90POUND ROW/
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