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Components
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
Wed 6-12-19s - CrossFit Salem South
Wed 6/12/19 - 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
9:30 AM CrossFit
12:00 PM WOD
12:00 PM WOD
3:30 Open Gym
3:30 PM WOD
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):
55 (22/33)
Workout
Wed 6-12-19s
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 40:00, teams of 2:
Row 700m
200 Heavy Rope Single Unders (silver/black ropes)
Bike 40 Calories
30 Ball Slams (50/30)
Rx+: 150/100 Ball Over Shoulder - 12 reps instead of ball slams
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 12, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Peter "Bir ...
Kauss
5:30 PM WOD
4 + 278
8 cal into rd 5 w/andrew birddoggin
2
John
Richey
9:30 AM WOD
4 + 65
with Tab
3
Tony
Moul
4:30 PM WOD
3 + 286
with Jess
4
Chris
Dunlap
3:30 PM WOD
4 + 269
4
TIMMY
3:30 PM WOD
4 + 269
With Chris
5
Dale
Mizer
6:00 AM WOD
4 + 131
w/Big Mike!
5
Michael
Keefer
6:00 AM WOD
4 + 131
w/ Dale
6
Andy
Froningisd ...
3:30 PM WOD
4 + 130
7
Alan
Koreiva
5:00 AM WOD
4 + 35
7
Billy
Montgomery
5:00 AM WOD
4 + 35
4 rds + 350 row w/ Alan/Paul
8
Collin
Kayser
5:30 PM WOD
4 + 15
w/ Kris
8
Kristopher
Elliott
5:30 PM WOD
4 + 15
w/ Collin
9
Private
8:30 AM WOD
4 + 0
10
Daniel
DiFabio
4:30 PM WOD
3 + 310
With Shawn
11
Adolfo
Aldana
6:00 AM WOD
3 + 280
12
Matthew
Ptacek
4:30 PM WOD
3 + 245
13
Jose
Miranda
6:00 AM WOD
3 + 0
14
Scott
Bloom
8:30 AM WOD
2 + 310
15
Robert
Salberg
4:30 PM WOD
4 + 0
16
Casey
Craig
3:30 PM WOD
3 + 310
17
Andy
Frank
4:30 PM WOD
3 + 245
18
Ryan
Roque
6:30 PM WOD
2 + 40
30 lbs ball
Female Clients
1
Jess
morgan
4:30 PM WOD
3 + 286
with Tony
2
Jamie
Johnson
5:30 PM WOD
3 + 266
2
Jenna
Rios
5:30 PM WOD
3 + 266
3
Melissa
Maurer
6:30 PM WOD
3 + 150
with Lynnette
4
Jenni
Bollmann
3:30 PM WOD
4 + 210
5
Tabitha
Dean
9:30 AM WOD
4 + 65
with John......ewwww
6
Livie
Foley
9:30 AM WOD
3 + 310
7
Shannon
Boling
8:30 AM WOD
3 + 305
8
Kila
Dunham
8:30 AM WOD
3 + 304
9
Amy
Tooley
9:30 AM WOD
3 + 283
9
Nikki
Nelson
9:30 AM WOD
3 + 283
10
Olivia
Dias
6:00 AM WOD
3 + 279
11
Cheryl
Pellegrini
5:00 AM WOD
3 + 270
w/ Colleen F
11
Colleen
Frazier
5:00 AM WOD
3 + 270
w/Cheryl
12
Claire
Nettleton
9:30 AM WOD
3 + 38
with Sara
13
Jessica
Warburton
6:30 PM WOD
3 + 0
13
Kelly
Warburton
6:30 PM WOD
3 + 0
14
Denise
P
12:00 PM WOD
4 + 90
Clean Ball Slam
15
Sarah
Taylor-Green
4:30 PM WOD
3 + 315
30# ball
16
Madeline
Nowell
9:30 AM WOD
3 + 185
17
Teresa
Anderson
5:00 AM WOD
3 + 45
18
Sara
Roth
9:30 AM WOD
3 + 38
clarie was partner
19
Ekaette
Udosenata
5:00 AM WOD
3 + 0
19
Marcia
Kauss
12:00 PM WOD
3 + 0
19
Melissa
Gonzalez
5:30 PM WOD
3 + 0
20
Amy
Farm
9:30 AM WOD
2 + 310
olivia was my partner
21
Melissa
Hedstrom
8:30 AM WOD
2 + 304
21
Shawnette
Anderson
8:30 AM WOD
2 + 304
22
Lindsey
Angell
5:30 PM WOD
2 + 281
23
Sherrill
Conley
8:30 AM WOD
2 + 105
24
Tania
Roque
6:30 PM WOD
2 + 40
30 lbs ball
25
Julia
Alpernas
5:00 AM WOD
2 + 0
2 full rounds, plus row & ropes 20lb ball
26
Alyssa
Henry
5:30 PM WOD
0 + 3
20lb slam ball
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