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Components
Back Squat
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 1/13/20 - CrossFit West Salem
Mon 1-13-20s - CrossFit Salem South
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):
39 (19/20)
Workout
Mon 1/13/20
1: Back Squat (5-5-5-3-3-3)
Back Squat
40-50-60-70-80-90%
Accessory work: 3x6 DBx2 weighted walking lunge (AHAP)
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min.
100m Shuttle Run
5 Flying push – ups to (45/25) plates
10 American KB Swings (53/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 13, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Daniel
Esborg
4:30 PM WOD
1 x 20 @ 225 lbs
2
Jason
Murphy
4:30 PM WOD
1 x 9 @ 305 lbs
3
Carlos
Rodriguez
6:30 PM WOD
1 x 8 @ 295 lbs
4
Erick
Hernandez
6:00 AM WOD
1 x 9 @ 225 lbs
5
Glenn
Miller
12:00 PM WOD
1 x 10 @ 190 lbs
6
Josh
Moore
3:30 Open Gym
1 x 6 @ 285 lbs
7
Mark
Dishion
6:00 AM WOD
1 x 12 @ 135 lbs
8
Cole
Ewert
4:30 PM WOD
1 x 6 @ 265 lbs
9
John
Richey
3:30 Open Gym
1 x 5 @ 295 lbs
10
Perry
DeJoode
3:30 Open Gym
1 x 5 @ 285 lbs
11
Mark
A. Toma
4:30 PM WOD
1 x 10 @ 135 lbs
11
Steven
Monroe
4:30 PM WOD
1 x 10 @ 135 lbs
12
John
Harrington
6:00 AM WOD
1 x 8 @ 145 lbs
13
Tyler
Case
6:30 PM WOD
1 x 5 @ 225 lbs
14
Alex
Przybylowski
4:30 PM WOD
1 x 4 @ 255 lbs
15
David
Kerns
12:00 PM WOD
1 x 5 @ 185 lbs
16
Tim
Zuk
6:00 AM WOD
1 x 5 @ 175 lbs
17
Jon
Erickson
12:00 PM WOD
1 x 4 @ 185 lbs
18
Michael
George
5:30 PM WOD
1 x 3 @ 205 lbs
Female Clients
1
Rebecca
1
4:30 PM WOD
1 x 10 @ 165 lbs
2
Nikki
Moore
4:30 PM WOD
1 x 10 @ 150 lbs
3
Veronica
Wilcox
12:00 PM WOD
1 x 6 @ 185 lbs
4
Carol
Dishion
6:00 AM WOD
1 x 13 @ 80 lbs
5
Amy
Holcomb
4:30 PM WOD
1 x 6 @ 170 lbs
5
Nicole
Miller
4:30 PM WOD
1 x 6 @ 170 lbs
6
Monica
Petrone
4:30 PM WOD
1 x 7 @ 145 lbs
7
Ashley
Board
4:30 PM WOD
1 x 7 @ 125 lbs
8
Amy
Welsh
4:30 PM WOD
1 x 6 @ 125 lbs
8
Laureen
Chuman
6:30 PM WOD
1 x 10 @ 75 lbs
9
Jenn
Graham
6:00 AM WOD
1 x 7 @ 105 lbs
10
Joyce
Kintz
5:30 PM WOD
4 x 5 @ 115 lbs
2nd trimester scaling
11
Eryca
Dinsdale
6:00 AM WOD
1 x 100 @ 5 lbs
12
Dana
Toma
4:30 PM WOD
1 x 5 @ 94 lbs
13
Toni
Blair
5:30 PM WOD
1 x 3 @ 150 lbs
14
Janna
Curtis
6:30 PM WOD
1 x 5 @ 85 lbs
15
Caitlin
Smith
4:30 PM WOD
1 x 3 @ 120 lbs
15
Heidi
Zuk
6:00 AM WOD
1 x 3 @ 120 lbs
16
Heather
Staats
6:00 AM WOD
1 x 3 @ 100 lbs
17
Janelle
Douglass
5:30 PM WOD
1 x 0 @ 0 lbs
105 90%
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