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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 12-18-19s - CrossFit Salem South
Wed 12/18/19 - 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
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):
47 (22/25)
Workout
Wed 12-18-19s
1: Metcon (AMRAP - Rounds and Reps)
AMRAP 40:00, teams of 2
8x Slam Ball Carry D&B 50' (70/50)
Bike 30 Calories
80 Double Unders (160 HSU)
16 Dumbbell Burpee Cleans (35/25# DB)
Rx+ (100/70#) slam ball). 50/35 DB Burpees.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 18, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Tony
Moul
4:30 PM WOD
7 + 38
paul
2
Adam
Librande
6:00 AM WOD
6 + 70
3
Ryan
Rose
12:00 PM WOD
6 + 3
100lb/50lb
4
Andy
Froningisd ...
3:30 PM WOD
6 + 0
started at 8:00
5
Keith
Sekishiro
5:30 PM WOD
5 + 131
6
Joe
Chase
6:30 PM WOD
5 + 114
7
TIMMY
3:30 PM WOD
5 + 22
8
Peter "Bir ...
Kauss
12:00 PM WOD
5 + 1
w/Mama Birddog
9
Jamie
Teeples
12:00 PM WOD
4 + 116
with McCarthy
9
Michael
McCarthy
12:00 PM WOD
4 + 116
With James
10
Paul
Jones
4:30 PM WOD
7 + 38
11
Matt
O'Connor
6:00 AM WOD
6 + 104
w/ Shane
12
Jacob
Schaefer
8:30 AM WOD
5 + 20
13
Shane
Doyle
6:00 AM WOD
6 + 104
With Matt I did heavy rope 1:1
14
Andy
Frank
4:30 PM WOD
6 + 30
1/2 Doubles 1/2 Singles. 100lb ball, 50 db
15
Stephen
Carroll
3:30 PM WOD
6 + 15
single under
16
Dale
Mizer
6:00 AM WOD
5 + 85
DU Atmpt w/Olivia
17
Robert
Salberg
5:30 PM WOD
5 + 26
18
Adam
Jennings
12:00 PM WOD
5 + 0
30# db
18
Bill
Berman
6:00 AM WOD
5 + 0
18
Jose
Miranda
6:00 AM WOD
5 + 0
19
Kristopher
Elliott
5:30 PM WOD
4 + 1
By myself, 4 full rounds unbroken, 1 min of DU s
Female Clients
1
Nikki
Nelson
5:30 PM WOD
5 + 131
with Keith
2
Bri
Squat Quee ...
3:30 PM WOD
5 + 98
2
Jacquie
Strand
3:30 PM WOD
5 + 98
3
Ali
Virtue (Pa ...
4:30 PM WOD
5 + 71
3
Amanda
Koonce
4:30 PM WOD
5 + 71
partner Ali
4
KimBot
Sekishiro
5:30 PM WOD
4 + 0
100# ball 40# dumbbells
5
Stephanie
Hull
4:30 PM WOD
6 + 16
6
Jody
Chase
6:30 PM WOD
5 + 114
7
Alyssa
Henry
5:30 PM WOD
3 + 126
7
Lindsey
Angell
5:30 PM WOD
3 + 126
W/ Alyssa
8
Livie
Foley
12:00 PM WOD
3 + 0
9
Claire
Nettleton
8:30 AM WOD
5 + 20
20# db
10
Lisa
Nair
8:30 AM WOD
5 + 8
11
Marcia
Kauss
12:00 PM WOD
5 + 1
10lb DB cleans, SU, row, 20lb ball
12
Private
6:00 AM WOD
5 + 0
13
Shar
Schaefer
6:00 AM WOD
4 + 108
160 HSU
14
Shannon
Titus
6:00 AM WOD
4 + 38
20# slam ball, regular burpees
15
Cheryl
Pellegrini
5:00 AM WOD
4 + 8
20# db clean; DU practice . . . .
15
Colleen
Frazier
5:00 AM WOD
4 + 8
w/Ekaette & Cheryl; 70lb ball
15
Ekaette
Udosenata
5:00 AM WOD
4 + 8
16
Cassidy
Pfaff
12:00 PM WOD
3 + 194
Scaled dumbell burpee clean reps
17
Hayli
Librande
9:30 AM WOD
3 + 126
40# slam ball, partners with melissa and sara
18
Jenniffer
Bakke
5:00 AM WOD
3 + 8
18
Kay
Metzger
8:30 AM WOD
3 + 8
with Sherrill
18
Sherrill
Conley
8:30 AM WOD
3 + 8
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