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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
Fri 2-7-20s - CrossFit Salem South
Fri 2/7/20 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
51 (21/30)
Workout
Fri 2-7-20s
1: Metcon (Weight)
EMOM 16:00
Odd Min: Bench Press x 4
Even Min: Row 16/14 calories
score is bench press weight. Hit the Cal row for Rx. Int 14/12 cal, Beginner 12/9 cal
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00
6 D&B shuttle runs (42' each length, 84' total D&B)
12 Dumbbell Snatch (50/35) or 18 DB Cleans (50/35)
12 Dips (Ring or Bar)
Scale as needed. Push ups instead of dips for beginners.
Rx+ = 10 snatches 70/50 DB, 6 Dips from the top of a muscle up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 07, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Dennis
"the hulk" ...
9:30 AM WOD
225 lbs
2
Andy
Froningisd ...
12:00 PM WOD
215 lbs
3
Alan
Koreiva
8:30 AM WOD
205 lbs
4
Andy
Frank
3:30 PM WOD
200 lbs
5
Rudy
Garibay
3:30 PM WOD
175 lbs
6
Jamie
Teeples
12:00 PM WOD
165 lbs
7
Private
8:30 AM WOD
155 lbs
7
Tyler
Knudson
4:30 PM WOD
155 lbs
8
Shane
Doyle
6:00 AM WOD
145 lbs
9
Adam
Librande
6:00 AM WOD
135 lbs
9
Jacob
Schaefer
6:00 AM WOD
135 lbs
10
Adolfo
Aldana
6:00 AM WOD
125 lbs
10
Dale
Mizer
6:00 AM WOD
125 lbs
11
Michael
McCarthy
12:00 PM WOD
115 lbs
12
Ian
Plummer
12:00 PM WOD
165 lbs
13
Arrin
Morris
9:30 AM WOD
155 lbs
14
Daniel
DiFabio
4:30 PM WOD
135 lbs
45 seconds of rowing
15
Derek
Peters
3:30 PM WOD
125 lbs
Close grip bench / shoulder issues
16
Adam
Jennings
12:00 PM WOD
115 lbs
17
Robert
Salberg
5:30 PM WOD
95 lbs
18
Dan
Dixon
6:00 AM WOD
85 lbs
Female Clients
1
Jacquie
Strand
5:30 PM WOD
125 lbs
2
Heather
Leaks
5:30 PM WOD
120 lbs
3
Amanda
Koonce
3:30 PM WOD
110 lbs
4
Bri
Squat Quee ...
4:30 PM WOD
105 lbs
5
Ali
Virtue (Pa ...
4:30 PM WOD
95 lbs
95-105
6
Amy
Tooley
9:30 AM WOD
85 lbs
6
Heidi
Lloyd
12:00 PM WOD
85 lbs
14 cal row
6
Lynette
Hawkins
8:30 AM WOD
85 lbs
6
Melissa
Hedstrom
3:30 PM WOD
85 lbs
6
Ona
Lisa Wolcott
12:00 PM WOD
85 lbs
6
Priscilla
Hawley
4:30 PM WOD
85 lbs
7
Deidre
Jones
3:30 PM WOD
75 lbs
7
Shar
Schaefer
9:30 AM WOD
75 lbs
8
KimBot
Sekishiro
5:30 PM WOD
115 lbs
just bench no row :)
9
Colleen
Frazier
5:00 AM WOD
105 lbs
10
Claire
Nettleton
9:30 AM WOD
85 lbs
12, 13, 14 cal row
11
Hayli
Librande
9:30 AM WOD
75 lbs
11
Jenny
Lentz
6:00 AM WOD
75 lbs
11
Livie
Foley
12:00 PM WOD
75 lbs
11
Nora
Deglow
5:30 PM WOD
75 lbs
12
Amy
Farm
12:00 PM WOD
70 lbs
13
Cheryl
Pellegrini
5:00 AM WOD
65 lbs
10-12 cal per rd
13
Kay
Metzger
8:30 AM WOD
65 lbs
13
Nikki
Nelson
9:30 AM WOD
65 lbs
barbell rows
14
Amy
Dixon
6:00 AM WOD
55 lbs
14
Julia
Alpernas
5:00 AM WOD
55 lbs
14
Lisa
Nair
8:30 AM WOD
55 lbs
14
Tori
Shine
9:30 AM WOD
55 lbs
15
Sherrill
Conley
8:30 AM WOD
45 lbs
16
Marcia
Kauss
9:30 AM WOD
35 lbs
back squats, arm rows
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