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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 2-5-20s - CrossFit Salem South
Wed 2/5/20 - 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):
56 (26/30)
Workout
Wed 2-5-20s
1: Metcon (AMRAP - Rounds and Reps)
AMRAP 40:00
Row 25 calories
3 Rounds of:
25 Double Unders
10 Toes to Bar
Run 200m
Rx+: 5 TTB with 12/10 med ball. Run =25
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 05, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Tony
Moul
4:30 PM WOD
6 + 85
2
Collin
Kayser
4:30 PM WOD
6 + 36
3
Steve
South
5:30 PM WOD
5 + 130
4
Thanh
Vo
5:00 AM WOD
5 + 100
5
Cody
Labahn
3:30 PM WOD
5 + 85
5
Derek
Peters
3:30 PM WOD
5 + 85
6
Andy
Froningisd ...
12:00 PM WOD
5 + 58
7
Scott
Seo
5:00 AM WOD
5 + 25
8
Ryan
Rose
12:00 PM WOD
4 + 25
9
Jamie
Teeples
12:00 PM WOD
3 + 0
10
Alan
Koreiva
9:30 AM WOD
6 + 50
11
TIMMY
5:30 PM WOD
5 + 52
12
Paul
Jones
4:30 PM WOD
5 + 3
13
Michael
McCarthy
12:00 PM WOD
4 + 50
14
Sam
Weitnauer
5:30 PM WOD
4 + 0
15
Erik
Steinke
3:30 PM WOD
6 + 70
knee up
16
Peter "Bir ...
Kauss
5:30 PM WOD
6 + 0
highly scaled, hailmary
17
Tyler
Knudson
5:30 PM WOD
4 + 95
3 rounds of Rx and then went to 20 sit ups instead of 10 t2b beca...
18
Jacob
Schaefer
8:30 AM WOD
4 + 60
DU attempts
19
John
Foley
5:30 PM WOD
4 + 50
20
Dale
Mizer
6:00 AM WOD
4 + 45
DU Atpt. Knee Raises
21
Private
8:30 AM WOD
4 + 21
22
Rudy
Garibay
8:30 AM WOD
4 + 2
Did toes to bar Need to work on DU
23
Adam
Librande
6:00 AM WOD
4 + 0
23
Robert
Salberg
5:30 PM WOD
4 + 0
23
Tyler
Steckler
12:00 PM WOD
4 + 0
Female Clients
1
Jacquie
Strand
4:30 PM WOD
5 + 45
2
Priscilla
Hawley
5:30 PM WOD
4 + 95
3
Private
9:30 AM WOD
4 + 50
4
Nikki
Nelson
9:30 AM WOD
4 + 0
left at 32:50
5
Teresa
Anderson
5:00 AM WOD
5 + 7
6
Ona
Lisa Wolcott
12:00 PM WOD
5 + 0
Sub DU for arm blast, knee raises
6
Thais
Rodick
5:00 AM WOD
5 + 0
single unders
7
Alyssa
Henry
5:30 PM WOD
4 + 137
Single unders, knee raises
8
Deidre
Jones
4:30 PM WOD
4 + 100
9
Amanda
Koonce
4:30 PM WOD
4 + 86
I don't even know. RX +/- Touched the ball a lot.
10
Stephanie
Vincent
3:30 PM WOD
4 + 75
11
Lindsey
Angell
5:30 PM WOD
4 + 60
11
Shar
Schaefer
6:00 AM WOD
4 + 60
DU attempts, knees up
12
Lori
Pietrok
6:30 PM WOD
4 + 55
13
Susan
Taylor
5:30 PM WOD
4 + 50
knee raises/du attempts and su
14
Kila
Dunham
3:30 PM WOD
4 + 33
15
Stephanie
Hull
3:30 PM WOD
4 + 25
16
Nora
Deglow
4:30 PM WOD
4 + 15
Sit ups , double under practice
17
Colleen
Frazier
5:00 AM WOD
4 + 14
heavy rope; knee raises-sit ups;
18
Melissa
Hedstrom
4:30 PM WOD
4 + 9
19
Claire
Nettleton
12:00 PM WOD
4 + 0
kb ttb
19
KimBot
Sekishiro
5:30 PM WOD
4 + 0
5 ring dips and 5 hspu instead of 10 toes to bar every round
19
Ruby
Martinez
5:00 AM WOD
4 + 0
19
Sara
Roth
9:30 AM WOD
4 + 0
19
Shawnette
Anderson
8:30 AM WOD
4 + 0
20
Ali
Virtue (Pa ...
6:30 PM WOD
3 + 130
21
Julia
Alpernas
5:00 AM WOD
3 + 70
22
Sherrill
Conley
8:30 AM WOD
3 + 17
20 steo ups in place of du 10 cal bike, not run
23
Marcia
Kauss
12:00 PM WOD
3 + 0
24
Bri
Squat Quee ...
4:30 PM WOD
2 + 95
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