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Components
Metcon
Metcon
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
Thur 2-6-20s - CrossFit Salem South
Thur 2/6/20 - 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):
46 (21/25)
Workout
Thur 2-6-20s
1: Metcon (Weight)
Every 2:00 for 8 rounds (AHAP)
3 Deadlifts
3 Back Squats
Share bars as needed. Rx+ = 3 O.H. squats. Combine weights to score.
2: Metcon (Time)
21-18-15-12-9 reps for time of: (Max 20:00)
Bike for calories
Box Jumps (24/20")
Scaled start at 18 and work down. Rx+ add pistols to each set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 06, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
3:30 PM WOD
550 lbs
2
Derek
Peters
3:30 PM WOD
405 lbs
255# dead 150# ohs
3
Bill
Berman
5-7 AM Open Gym
235 lbs
4
Andy
Froningisd ...
12:00 PM WOD
660 lbs
365 DL, 295 BS
5
Alan
Koreiva
9:30 AM WOD
620 lbs
5
Stephen
Carroll
9:30 AM WOD
620 lbs
6
Tony
Moul
3:30 PM WOD
525 lbs
7
Anthony
Melendez
4:30 PM WOD
520 lbs
205 BS, 315 DL
7
Paul
Jones
4:30 PM WOD
520 lbs
8
Ryan
Rose
9:30 AM WOD
480 lbs
8
Thanh
Vo
5-7 AM Open Gym
480 lbs
9
Nate
Solorio
5:30 PM WOD
470 lbs
225 squat, 245 DL
10
Rick
Meyers
12:00 PM WOD
435 lbs
11
Andy
Frank
12:00 PM WOD
430 lbs
225 dl
11
John
Foley
12:00 PM WOD
430 lbs
245 dl. 185 bs
12
Collin
Kayser
4:30 PM WOD
410 lbs
12
Dale
Mizer
5-7 AM Open Gym
410 lbs
12
Jake
Grabowsky
5:30 PM WOD
410 lbs
13
Rudy
Garibay
9:30 AM WOD
370 lbs
14
Jamie
Teeples
12:00 PM WOD
430 lbs
15
Arrin
Morris
5-7 AM Open Gym
345 lbs
1 rep pr
Female Clients
1
Melissa
Maurer
6:30 PM WOD
350 lbs
145 OHS 205 DL
2
KimBot
Sekishiro
4:30 PM WOD
300 lbs
125# OH squats and 175# Deadlift
3
Lindsey
Angell
5:30 PM WOD
280 lbs
200# Deadlift 80# OH Squat
4
Heidi
Lloyd
9:30 AM WOD
265 lbs
175 DL/95 OHS
5
Sarah
Taylor-Green
4:30 PM WOD
235 lbs
6
Ava
Spike
4:30 PM WOD
170 lbs
7
Amy
Tooley
9:30 AM WOD
380 lbs
8
Nikki
Nelson
9:30 AM WOD
360 lbs
185 DL + 175 BS
9
Aidan
Predmore
12:00 PM WOD
270 lbs
10
Lynette
Hawkins
9:30 AM WOD
265 lbs
11
Livie
Foley
9:30 AM WOD
250 lbs
11
Stephanie
Vincent
4:30 PM WOD
250 lbs
12
Alyssa
Henry
5:30 PM WOD
240 lbs
145 dl, 95 squat
12
Deidre
Jones
4:30 PM WOD
240 lbs
13
Heidi
Chin
12:00 PM WOD
250 lbs
13
Melissa
Hedstrom
3:30 PM WOD
250 lbs
13
Shawnette
Anderson
3:30 PM WOD
250 lbs
14
Melissa
Gonzalez
6:30 PM WOD
240 lbs
14
Nora
Deglow
6:30 PM WOD
240 lbs
15
Maddy
Hedstrom
3:30 PM WOD
230 lbs
16
Hayli
Librande
9:30 AM WOD
220 lbs
85# bs, 135dl
17
Ayla
O'Scannell
5:30 PM WOD
205 lbs
18
Tori
Shine
4:30 PM WOD
180 lbs
65# OHS / 115# deadlift
19
Private
9:30 AM WOD
165 lbs
20
Laurelin
Whitfield
4:30 PM WOD
0 lbs
100 deadlift | 65 back squat
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