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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
Mon 2-10-20s - CrossFit Salem South
Mon 2/10/20 - 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):
0 (0/0)
Workout
Mon 2-10-20s
1: Metcon (Weight)
10 rounds, 90s each round
2 Push Press/Jerk
2 Thrusters
Rx+ = 2 Push Jerk + 2 Thrusters + 2 Overhead Lunges
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 16:00
Bike 20 Calories
3 rounds of:
4 Pull Ups
8 Push Ups
12 Lunges
Scale as needed. Rx+ = 3 rounds of: 2 Bar Muscle Ups, 6 Bar facing burpees, 6 Hang Snatch (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 10, 2020
Clients:
Men / Women
All Clients
Clients
1
Cody
Labahn
3:30 PM WOD
160 lbs
1@175 , 1@200
2
Andrew
Bolliger
12:00 PM WOD
155 lbs
worked up to 185
3
Anthony
Melendez
4:30 PM WOD
135 lbs
3
Dennis
Lamberton
3:30 PM WOD
135 lbs
3
Scott
Seo
5:00 AM WOD
135 lbs
4
Shane
Doyle
6:00 AM WOD
115 lbs
5
Heather
Leaks
5:30 PM WOD
100 lbs
5
KimBot
Sekishiro
5:30 PM WOD
100 lbs
5
Michael
McCarthy
12:00 PM WOD
100 lbs
5
Rudy
Garibay
3:30 PM WOD
100 lbs
6
Ali
Virtue (Pa ...
8:30 AM WOD
95 lbs
6
Shannon
Boling
9:30 AM WOD
95 lbs
7
Ona
Lisa Wolcott
12:00 PM WOD
65 lbs
7
Tori
Shine
3:30 PM WOD
65 lbs
8
Lindsey
Angell
5:30 PM WOD
55 lbs
9
Alan
Koreiva
8:30 AM WOD
165 lbs
10
Tony
Moul
5:00 AM WOD
155 lbs
11
Derek
Peters
3:30 PM WOD
140 lbs
12
Daniel
DiFabio
4:30 PM WOD
135 lbs
12
Jamie
Teeples
12:00 PM WOD
135 lbs
12
Paul
Jones
4:30 PM WOD
135 lbs
12
Ryan
Rose
8:30 AM WOD
135 lbs
Last round with 115 and Rx+ with OH lunges
13
Adam
Librande
6:00 AM WOD
125 lbs
13
Chris
Dunlap
3:30 PM WOD
125 lbs
14
Adolfo
Aldana
6:00 AM WOD
115 lbs
5 rounds w/overhead lunge
14
Dale
Mizer
6:00 AM WOD
115 lbs
14
Private
8:30 AM WOD
115 lbs
14
Nate
Solorio
5:30 PM WOD
115 lbs
15
Ian
Plummer
6:30 PM WOD
105 lbs
16
John
Foley
5:30 PM WOD
100 lbs
17
Colleen
Frazier
5:00 AM WOD
95 lbs
17
Jacob
Schaefer
6:00 AM WOD
95 lbs
17
Matt
O’Connor
6:00 AM WOD
95 lbs
17
Melissa
Maurer
6:30 PM WOD
95 lbs
18
Amanda
Koonce
4:30 PM WOD
85 lbs
18
Lynette
Hawkins
9:30 AM WOD
85 lbs
18
Mallory
Conklin
8:30 AM WOD
85 lbs
18
Nikki
Nelson
5:00 AM WOD
85 lbs
19
Sarah
Taylor-Green
4:30 PM WOD
70 lbs
20
Bill
Berman
6:00 AM WOD
65 lbs
20
Claire
Nettleton
9:30 AM WOD
65 lbs
20
Shar
Schaefer
9:30 AM WOD
65 lbs
20
Stephanie
Vincent
5:30 PM WOD
65 lbs
21
Private
6:00 AM WOD
60 lbs
21
Hayli
Librande
8:30 AM WOD
60 lbs
with dbs
22
Alyssa
Henry
5:30 PM WOD
55 lbs
23
Dave
sWolcott
12:00 PM WOD
185 lbs
5 rds push jerk/front squat
24
Arrin
Morris
3:30 PM WOD
115 lbs
25
Robert
Salberg
5:30 PM WOD
95 lbs
25
Tyler
Steckler
5:30 PM WOD
95 lbs
26
Peter "Bir ...
Kauss
6:30 PM WOD
88 lbs
8rds white KB
27
Tiana
Aldana
6:30 PM WOD
85 lbs
28
Maddy
Hedstrom
3:30 PM WOD
65 lbs
28
Sara
Roth
3:30 PM WOD
65 lbs
28
Taygan
Frazier
5:00 AM WOD
65 lbs
29
Cheryl
Pellegrini
5:00 AM WOD
55 lbs
29
Dan
Dixon
6:00 AM WOD
55 lbs
29
Ekaette
Udosenata
5:00 AM WOD
55 lbs
29
Julia
Alpernas
5:00 AM WOD
55 lbs
29
Lisa
Udland
12:00 PM WOD
55 lbs
29
Lori
Pietrok
6:30 PM WOD
55 lbs
29
Ruby
Martinez
5:00 AM WOD
55 lbs
10rds
29
Thais
Rodick
5:00 AM WOD
55 lbs
30
Ayla
O’Scannell
5:30 PM WOD
45 lbs
30
Jenniffer
Bakke
5:00 AM WOD
45 lbs
31
Amy
Dixon
6:00 AM WOD
35 lbs
32
Marcia
Kauss
12:00 PM WOD
10 lbs
33
Joshua
Cantrell
6:00 AM WOD
0 lbs
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