Show Workout in Full Screen
Auto Scroll Page
Components
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
Wed 1-29-20s - CrossFit Salem South
Wed 1/29/20 - 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 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):
58 (27/31)
Workout
Wed 1-29-20s
1: Metcon (AMRAP - Rounds and Reps)
AMRAP 40:00 (4 min rest in the middle)
Min 1-18 AMRAP:
60 Double Unders (120 HSU, 5,000 SU)
Bike 15 Calories
20 Sit Ups
Min 22-40
20 Box Jumps (24/20")
20 American Kettlebell Swings (53/35 Blue/Green)
20 Cal Row
scale as needed. Rx+ sub 20 handstand push ups in place of KBS every other round. Sub 12 GHD sit ups for 15 regular sit ups. HSU = heavy rope single unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 29, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
3:30 PM WOD
10 + 62
2
Derek
Peters
3:30 PM WOD
9 + 106
Top - 5+71 Bottom - 4+35
3
Andy
Froningisd ...
12:00 PM WOD
9 + 86
4
Anthony
Melendez
4:30 PM WOD
8 + 105
Top: 5+60, Bottom: 3+45
5
Thanh
Vo
5:00 AM WOD
8 + 70
HSPU every round instead of alternating... oops
6
TIMMY
6:30 PM WOD
8 + 33
7
Rudy
Garibay
8:30 AM WOD
8 + 24
8
Scott
Seo
5:00 AM WOD
8 + 0
9
Jamie
Teeples
12:00 PM WOD
4 + 0
10
Paul
Jones
4:30 PM WOD
10 + 62
11
Nate
Solorio
5:30 PM WOD
10 + 45
12
Joe
Chase
6:30 PM WOD
9 + 75
13
Alan
Koreiva
9:30 AM WOD
9 + 16
14
Toby
Tooley
3:30 PM WOD
9 + 5
Andy sucks
15
Andrew
Duncan
8:30 AM WOD
8 + 64
16
Matt
O'Connor
6:00 AM WOD
8 + 40
16
Tyler
Knudson
5:30 PM WOD
8 + 40
17
Ryan
Rose
9:30 AM WOD
7 + 105
18
Michael
McCarthy
12:00 PM WOD
6 + 75
19
Rick
Metzger
3:30 PM WOD
6 + 66
ow my lungs
20
Andy
Frank
4:30 PM WOD
9 + 24
Step ups and 2:1 s/u-d/u
21
Jacob
Schaefer
4:30 PM WOD
9 + 0
DU attempts
21
Peter "Bir ...
Kauss
6:30 PM WOD
9 + 0
4+0 row/kb rx, stepups, 5+0 60 SU, rx bike, 40 ghd, 60 situps
22
Robert
Salberg
5:30 PM WOD
7 + 73
23
Dale
Mizer
6:00 AM WOD
7 + 28
DU S. S.
24
Jose
Miranda
6:00 AM WOD
5 + 14
25
Adam
Jennings
12:00 PM WOD
4 + 0
Female Clients
1
Jacquie
Strand
3:30 PM WOD
9 + 70
2
KimBot
Sekishiro
5:30 PM WOD
8 + 75
that sucked.
3
Kila
Dunham
3:30 PM WOD
6 + 16
4
Heather
Leaks
5:30 PM WOD
10 + 10
5
Stephanie
Hull
4:30 PM WOD
8 + 65
6
Private
3:30 PM WOD
7 + 115
7
Amanda
Koonce
4:30 PM WOD
7 + 47
8
Lindsey
Angell
5:30 PM WOD
6 + 102
9
Alyssa
Henry
5:30 PM WOD
6 + 62
HSU
10
Private
6:00 AM WOD
10 + 113
11
Amy
Tooley
9:30 AM WOD
10 + 0
Scaled in Callie’s garage, didn’t count so good😔
12
Ava
Spike
5:30 PM WOD
8 + 75
13
Thais
Rodick
5:00 AM WOD
8 + 15
14
Mallory
Conklin
5:30 PM WOD
8 + 14
60 HSU, yellow KB
15
Nora
Deglow
9:30 AM WOD
8 + 0
10 cal bike, HSU, 12” box, 25# kB
16
Deidre
Jones
4:30 PM WOD
7 + 137
120 HSU
17
Shar
Schaefer
6:00 AM WOD
7 + 120
HSU, step up, 26.5 # KB
18
Jody
Chase
6:30 PM WOD
7 + 115
all RX except step ups
19
Colleen
Frazier
5:00 AM WOD
7 + 83
RX except step ups
20
Tori
Shine
6:30 PM WOD
7 + 30
21
Julia
Alpernas
5:00 AM WOD
7 + 0
DU attempts, yellow kb, tall white box
21
Stephanie
Vincent
3:30 PM WOD
7 + 0
22
Shawnette
Anderson
8:30 AM WOD
6 + 130
180 singles
23
Halley
Parker
4:30 PM WOD
6 + 80
24
Ayla
O'Scannell
5:30 PM WOD
6 + 26
25
Ekaette
Udosenata
5:00 AM WOD
5 + 95
26
Shannon
Titus
6:00 AM WOD
5 + 0
27
Sherrill
Conley
8:30 AM WOD
4 + 65
28
Marcia
Kauss
12:00 PM WOD
4 + 0
60 rope, r0w 15 cal,20 knee up,20 box step 20 pink k bell some bl...
29
Ali
Virtue (Pa ...
5:00 AM WOD
0 + 0
29
Amy
Tooley
9:30 AM WOD
0 + 0
Scaled in Callie’s garage, didn’t count so good 😔
Loading...
Powered By Wodify