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Components
Thruster
Metcon
Settings
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
Mon 6-17-19s - CrossFit Salem South
Mon 6/17/19 - 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):
63 (29/34)
Workout
Mon 6-17-19s
1:
Group Warm Up:
400m Group Jog
Group Stretch
2: Thruster (EMOM 15:00, 2 reps per minute AHAP)
Thruster
Score is lightest weight used
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
Run 100m (with Med Ball)
10 Wall Ball Shots (20/14#)
6 Burpee Box Jumps (24/20")
scale as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 17, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Mike
McIntosh
5:30 PM WOD
15 x 2 @ 185 lbs
2
Andy
Froningisd ...
4:30 PM WOD
15 x 2 @ 180 lbs
3
Casey
Craig
3:30 PM WOD
15 x 2 @ 165 lbs
3
Chris
Dunlap
3:30 PM WOD
15 x 2 @ 165 lbs
3
Joe
Chase
6:30 PM WOD
15 x 2 @ 165 lbs
4
Sam
Weitnauer
6:30 PM WOD
15 x 2 @ 160 lbs
5
Collin
Kayser
5:30 PM WOD
15 x 2 @ 145 lbs
5
Nick
Schomus
6:00 AM WOD
15 x 2 @ 145 lbs
5
Paul
Jones
4:30 PM WOD
15 x 2 @ 145 lbs
5
Stephen
Carroll
5:30 PM WOD
15 x 2 @ 145 lbs
6
Matthew
Ptacek
3:30 PM WOD
15 x 2 @ 135 lbs
7
James
Mullins
12:00 PM WOD
15 x 2 @ 125 lbs
7
Joseph
McClish
5:30 PM WOD
15 x 2 @ 125 lbs
7
Kristopher
Elliott
5:30 PM WOD
15 x 2 @ 125 lbs
7
Matt
Polacek
4:30 PM WOD
15 x 2 @ 125 lbs
8
Adolfo
Aldana
6:00 AM WOD
15 x 2 @ 115 lbs
8
Andy
Frank
12:00 PM WOD
15 x 2 @ 115 lbs
8
Daniel
DiFabio
4:30 PM WOD
15 x 2 @ 115 lbs
8
Shane
Doyle
6:00 AM WOD
15 x 2 @ 115 lbs
9
Alan
Koreiva
5:00 AM WOD
15 x 2 @ 105 lbs
10
Jeffrey
Lowe
4:30 PM WOD
15 x 2 @ 95 lbs
10
Jose
Miranda
6:00 AM WOD
15 x 2 @ 95 lbs
10
Michael
Robinson
5:00 AM WOD
15 x 2 @ 95 lbs
11
Scott
Bloom
8:30 AM WOD
15 x 2 @ 85 lbs
12
Robert
Salberg
5:30 PM WOD
15 x 2 @ 75 lbs
13
TIMMY
5:30 PM WOD
12 x 2 @ 130 lbs
13
Andrew
Duncan
8:30 AM WOD
11 x 2 @ 95 lbs
last four sets 105#
13
Thanh
Vo
5:00 AM WOD
5 x 2 @ 135 lbs
13
Conner
Winkler
12:00 PM WOD
1 x 2 @ 135 lbs
Female Clients
1
Heather
Leaks
5:30 PM WOD
15 x 2 @ 130 lbs
2
Jamie
Johnson
6:00 AM WOD
15 x 2 @ 125 lbs
2
Jenna
Rios
12:00 PM WOD
15 x 2 @ 125 lbs
3
Amanda
Koonce
3:30 PM WOD
15 x 2 @ 120 lbs
4
Krista
Rogue
4:30 PM WOD
15 x 2 @ 105 lbs
10x 2 at 115#
4
Olivia
Dias
6:00 AM WOD
15 x 2 @ 105 lbs
4
Shannon
Boling
9:30 AM WOD
15 x 2 @ 105 lbs
5
Colleen
Frazier
5:00 AM WOD
15 x 2 @ 100 lbs
6
Kila
Dunham
6:00 AM WOD
15 x 2 @ 95 lbs
7
Livie
Foley
9:30 AM WOD
15 x 2 @ 85 lbs
7
Stephanie
Hull
5:00 AM WOD
15 x 2 @ 85 lbs
7
Teresa
Anderson
3:30 PM WOD
15 x 2 @ 85 lbs
7
Tiana
Aldana
5:30 PM WOD
15 x 2 @ 85 lbs
8
Jody
Chase
6:30 PM WOD
15 x 2 @ 80 lbs
9
Claire
Nettleton
3:30 PM WOD
15 x 2 @ 75 lbs
1@ 90# 3@ 85# 5@ 80# 6@ 75#
9
Delia
Miranda
9:30 AM WOD
15 x 2 @ 75 lbs
9
Jessica
Warburton
6:30 PM WOD
15 x 2 @ 75 lbs
10
Private
3:30 PM WOD
15 x 2 @ 70 lbs
11
Donna
Waterman
6:00 AM WOD
15 x 2 @ 65 lbs
11
Jenniffer
Bakke
5:00 AM WOD
15 x 2 @ 65 lbs
11
Melissa
Gonzalez
3:30 PM WOD
15 x 2 @ 65 lbs
11
Teresa
Mumey
5:00 AM WOD
15 x 2 @ 65 lbs
12
Cheryl
Pellegrini
5:00 AM WOD
15 x 2 @ 60 lbs
12
Kelly
Warburton
6:30 PM WOD
15 x 2 @ 60 lbs
13
Amy
Farm
9:30 AM WOD
15 x 2 @ 55 lbs
13
Lisa
Udland
12:00 PM WOD
15 x 2 @ 55 lbs
14
Lori
Pietrok
4:30 PM WOD
15 x 2 @ 45 lbs
15
Julia
Alpernas
5:00 AM WOD
15 x 2 @ 40 lbs
16
Linda
Nye
6:30 PM WOD
15 x 2 @ 35 lbs
16
Sherrill
Conley
8:30 AM WOD
15 x 2 @ 35 lbs
17
Marcia
Kauss
12:00 PM WOD
15 x 2 @ 6 lbs
18
Hayli
Librande
8:30 AM WOD
1 x 2 @ 70 lbs
18
Kay
Metzger
8:30 AM WOD
1 x 2 @ 85 lbs
15 rds - mostly at 65
18
Nikki
Nelson
9:30 AM WOD
1 x 2 @ 110 lbs
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