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Components
Metcon
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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
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 😔
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