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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Thur 1-9-20s - CrossFit Salem South
Thur 1/9/20 - 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):
48 (27/21)
Workout
Thur 1-9-20s
1: Metcon (AMRAP - Rounds)
Every 90 seconds for 10 rounds:
10 Push ups
8 Barbell rows (135/95)
Scale as needed to fit in 60 seconds, 30 sec rest is preferre. Rx+ = 8 HSPU instead of push ups
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00
10 Pull Ups
15 Russian kettlebell swings (53/35# - blue/green)
Bear crawl D&B (40' each way)
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 09, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
4:30 PM WOD
10 Rounds
1
Steve
South
5:30 PM WOD
10 Rounds
2
Anthony
Melendez
4:30 PM WOD
7 Rounds
7 Rx+, 3 Rx
3
Andy
Froningisd ...
12:00 PM WOD
5 Rounds
5 rds Rx+ and 5 rounds Rx
4
Ryan
Rose
12:00 PM WOD
135 Rounds
5
Robert
Salberg
5:30 PM WOD
85 Rounds
6
allan
kehrer
9:30 AM WOD
10 Rounds
6
Andy
Frank
12:00 PM WOD
10 Rounds
6
Daniel
DiFabio
4:30 PM WOD
10 Rounds
6
Dave
sWolcott
12:00 PM WOD
10 Rounds
70lb db bench
6
Ian
Plummer
5:30 PM WOD
10 Rounds
6
Jamie
Teeples
12:00 PM WOD
10 Rounds
6
Joe
Chase
6:30 PM WOD
10 Rounds
6
Paul
Jones
4:30 PM WOD
10 Rounds
6
Rick
Metzger
12:00 PM WOD
10 Rounds
6
Rudy
Garibay
12:00 PM WOD
10 Rounds
105
6
Shawn
Richardson
6:30 PM WOD
10 Rounds
135
7
Adolfo
Aldana
5:30 PM WOD
10 Rounds
115lbs
7
Arrin
Morris
12:00 PM WOD
10 Rounds
115
7
Bill
Berman
5-7 AM Open Gym
10 Rounds
65lb bar last 70 pu from knee
7
Kristopher
Elliott
5:30 PM WOD
10 Rounds
115#, 10pu
7
Thanh
Vo
5-7 AM Open Gym
10 Rounds
7
Tyler
Knudson
5:30 PM WOD
10 Rounds
115 and pushups
8
Jose
Miranda
5-7 AM Open Gym
5 Rounds
Bench press 135 and sit ups
9
Conner
Winkler
12:00 PM WOD
0 Rounds
95lbs
9
Mark
Jackson
12:00 PM WOD
0 Rounds
135# and situps
9
Tony
Moul
3:30 PM WOD
0 Rounds
Female Clients
1
Krista
Rogue
9:30 AM WOD
10 Rounds
1
Melissa
Maurer
6:30 PM WOD
10 Rounds
1
Priscilla
Hawley
5:30 PM WOD
10 Rounds
hspu
1
Veronica
Wilcox
12:00 PM WOD
10 Rounds
2
Amy
Tooley
9:30 AM WOD
10 Rounds
75#, mixed pu's
2
Claire
Nettleton
9:30 AM WOD
10 Rounds
65#
2
Halley
Parker
4:30 PM WOD
10 Rounds
75#
2
Heidi
Chin
12:00 PM WOD
10 Rounds
75#; knee push ups
2
Jody
Chase
6:30 PM WOD
10 Rounds
85#
2
Lindsey
Angell
5:30 PM WOD
10 Rounds
65# barbell
2
Lindsey
Angell
9:30 AM WOD
10 Rounds
55# barbell Knee push ups
2
Livie
Foley
9:30 AM WOD
10 Rounds
65
2
Nikki
Nelson
9:30 AM WOD
10 Rounds
65#
2
Sarah
Taylor-Green
4:30 PM WOD
10 Rounds
75# bar
2
Shannon
Boling
9:30 AM WOD
10 Rounds
2
Sheri
Baker
6:30 PM WOD
10 Rounds
Pull up and ring rows
2
Stephanie
Vincent
9:30 AM WOD
10 Rounds
2
Teresa
Anderson
5-7 AM Open Gym
10 Rounds
2
Tiana
Aldana
5:30 PM WOD
10 Rounds
75lb
3
Shawnette
Anderson
9:30 AM WOD
8 Rounds
65#
4
Shannon
Titus
5-7 AM Open Gym
0 Rounds
45# barbell
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