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Components
2k Row
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
Tue 7-3-18 - CrossFit Salem South - 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 Basics
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
Tue 7-3-18
1: Billy's Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: 2k Row (Time)
Max Effort 2k Row
2k Row
3: Metcon (Time)
8 rounds
7 shoulder to overhead@95/65
21 double unders
Basic-45/65, single unders
Int-55/75, single or doubles
Rxd- as written
RX+- 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 03, 2018
Clients:
Men / Women
All Clients
Clients
1
Ryan
Wuest
12:00 PM WOD
7:01
7:00.6 - close but no cigar
1
Steven
Deless
4:30 PM WOD
7:01
2
Tony
Moul
3:30 PM WOD
7:02
3
Alex
Przybylowski
6:00 AM WOD
7:06
4
Chris
Dunlap
3:30 PM WOD
7:13
5
Joe
Chase
6:30 PM WOD
7:17
6
Billy
Montgomery
9:30 AM WOD
7:24
7
Andrew
Bolliger
4:30 PM WOD
7:25
8
Treven
Upkes
4:30 PM WOD
7:28
9
George
Meredith
12:00 PM WOD
7:31
9
Michael
Robinson
3:30 PM WOD
7:31
10
Brent
Redpath
4:30 PM WOD
7:37
11
Dale
Mizer
5-7 AM Open Gym
7:39
11
TIMMY
Unknown
12:00 PM WOD
7:39
12
Tim
Zuk
5:30 PM WOD
7:44
13
Joseph
McClish
5-7 AM Open Gym
7:45
14
Pablo
Medina
5-7 AM Open Gym
7:46
7:45.8
15
Dave
sWolcott
12:00 PM WOD
7:49
16
Paul
Jones
3:30 PM WOD
7:50
17
Paul
Vasend
5-7 AM Open Gym
7:55
18
Caedmon
Blair
4:30 PM WOD
7:57
19
John
Harrington
6:00 AM WOD
8:02
20
Vince
Baker
6:00 AM WOD
8:16
21
Mindi
Ashby
5:30 PM WOD
8:19
22
Alexis
Shimada
4:30 PM WOD
8:24
22
Tabitha
Dean
5:30 PM WOD
8:24
.02
23
Lynette
Hawkins
12:00 PM WOD
8:31
23
Melissa
Maurer
6:30 PM WOD
8:31
damper 6.5
24
Jessica
Warburton
6:30 PM WOD
8:32
25
Toni
Blair
4:30 PM WOD
8:33
26
Nick
Anderson
6:30 PM WOD
8:45
26
Shannon
Redpath
4:30 PM WOD
8:45
27
Michelle
Robinson
3:30 PM WOD
8:48
28
Jose
Miranda
5-7 AM Open Gym
8:55
29
Shannon
Boling
9:30 AM WOD
8:56
30
Carrie
Montgomery
9:30 AM WOD
8:58
31
Amanda
Koonce
12:00 PM WOD
8:59
32
Sara
Brown
6:30 PM WOD
9:03
33
Deidre
Jones
12:00 PM WOD
9:07
33
Jody
Chase
6:30 PM WOD
9:07
34
Colleen
Frazier
5-7 AM Open Gym
9:08
35
Krista
Sites
5:30 PM WOD
9:21
36
Hayli
Librande
9:30 AM WOD
9:51
At BIL's
37
Samantha
O’Neil
5:30 PM WOD
10:00
.2
38
Juan
Ibarra
6:30 PM WOD
10:23
39
brenda
harrington
5:30 PM WOD
11:40
40
gabby
garza
6:30 PM WOD
11:56
41
Casey
Craig
3:30 PM WOD
7:07
42
Casey
Baarson
4:30 PM WOD
7:26
43
Tyler
Wilson
6:00 AM WOD
7:30
44
Rhett
Cooper
5:30 PM WOD
8:00
45
Mark
Baker
6:30 PM WOD
8:10
46
Gabriel
Darland
6:30 PM WOD
8:17
47
Michael
Brown
3:30 PM WOD
8:29
48
David
Ludi
5:30 PM WOD
8:30
49
Mark
A. Toma
5:30 PM WOD
8:33
50
Katie
Lundberg
6:30 PM WOD
8:34
51
Joyce
Kintz
6:30 PM WOD
8:35
52
Jordan
Biehle
5:30 PM WOD
8:57
53
Dana
Toma
5:30 PM WOD
9:02
54
Andrea
Fugate
5-7 AM Open Gym
9:10
At fitness center
55
David
Kerns
6:00 AM WOD
9:18
56
Rachel
Toma
5:30 PM WOD
9:22
57
Finlay
Riehl
12:00 PM WOD
9:27
58
Gab
Ludi
5:30 PM WOD
9:30
59
Casey
Lucas
6:00 AM WOD
9:35
60
Valerie
Costa
6:30 PM WOD
9:49
Damper 6
61
Melissa
Andal
5-7 AM Open Gym
9:53
62
Jenn
Graham
6:00 AM WOD
9:54
63
Lisa
Martin- Baker
6:30 PM WOD
10:29
64
Sarah
Smaldone
9:30 AM WOD
11:06
65
Gabriella
Baker
6:30 PM WOD
11:12
66
Maria
Arellano
3:30 PM WOD
21:30
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