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Components
Deadlift
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
Mon 12-16-19s - CrossFit Salem South
Mon 12/16/19 - 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 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 12-16-19s
1: Deadlift (20x1 AHAP (every 45 sec))
Deadlift
Max Effort Lower Body Day (75%+)
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00 - Pick One
A. Row 10 calories, 10 Toes to Bar, 20 Squats
B. Bike 8 calories, 8 Toes to Bar, 15 Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 16, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
3:30 PM WOD
20 x 1 @ 425 lbs
1
Peter "Bir ...
Kauss
6:30 PM WOD
20 x 1 @ 425 lbs
belt, no shoes, 45sec
1
Steve
South
4:30 PM WOD
20 x 1 @ 425 lbs
2
Joe
Chase
6:30 PM WOD
20 x 1 @ 355 lbs
3
Scott
Seo
5:00 AM WOD
20 x 1 @ 335 lbs
4
allan
kehrer
9:30 AM WOD
20 x 1 @ 315 lbs
4
Anthony
Melendez
4:30 PM WOD
20 x 1 @ 315 lbs
4
Daniel
DiFabio
4:30 PM WOD
20 x 1 @ 315 lbs
4
Paul
Jones
4:30 PM WOD
20 x 1 @ 315 lbs
5
John
Foley
5:30 PM WOD
20 x 1 @ 295 lbs
5
Sam
Weitnauer
6:30 PM WOD
20 x 1 @ 295 lbs
6
Arrin
Morris
8:30 AM WOD
20 x 1 @ 285 lbs
7
Conner
Winkler
5:30 PM WOD
20 x 1 @ 275 lbs
7
Dale
Mizer
6:00 AM WOD
20 x 1 @ 275 lbs
7
Shawn
Richardson
6:30 PM WOD
20 x 1 @ 275 lbs
8
Collin
Kayser
4:30 PM WOD
20 x 1 @ 255 lbs
8
Shane
Doyle
6:00 AM WOD
20 x 1 @ 255 lbs
9
Matt
O'Connor
6:00 AM WOD
20 x 1 @ 245 lbs
9
Nate
Solorio
3:30 PM WOD
20 x 1 @ 245 lbs
10
Bob
Rindy
5:30 PM WOD
20 x 1 @ 225 lbs
10
Jeffrey
Lowe
5:30 PM WOD
20 x 1 @ 225 lbs
10
Michael
McCarthy
12:00 PM WOD
20 x 1 @ 225 lbs
11
Jacob
Schaefer
6:00 AM WOD
20 x 1 @ 205 lbs
12
Adam
Jennings
12:00 PM WOD
20 x 1 @ 185 lbs
12
Bill
Berman
6:00 AM WOD
20 x 1 @ 185 lbs
13
Robert
Salberg
5:30 PM WOD
20 x 1 @ 165 lbs
14
Rudy
Garibay
3:30 PM WOD
20 x 1 @ 0 lbs
225
14
Rudy
Garibay
3:30 PM WOD
20 x 1 @ 0 lbs
225
14
Ryan
Rose
9:30 AM WOD
20 x 1 @ 0 lbs
245
Female Clients
1
Amanda
Koonce
4:30 PM WOD
20 x 1 @ 225 lbs
1
elizabeth
krimmel
9:30 AM WOD
20 x 1 @ 225 lbs
2
Bri
Squat Quee ...
4:30 PM WOD
20 x 1 @ 215 lbs
2
Colleen
Frazier
5:00 AM WOD
20 x 1 @ 215 lbs
2
Priscilla
Hawley
8:30 AM WOD
20 x 1 @ 215 lbs
3
Heidi
Lloyd
9:30 AM WOD
20 x 1 @ 195 lbs
3
Jody
Chase
6:30 PM WOD
20 x 1 @ 195 lbs
3
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 195 lbs
3
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 195 lbs
4
Claire
Nettleton
9:30 AM WOD
20 x 1 @ 175 lbs
4
Jessica
Warburton
6:30 PM WOD
20 x 1 @ 175 lbs
4
Kila
Dunham
3:30 PM WOD
20 x 1 @ 175 lbs
4
Sheri
Baker
8:30 AM WOD
20 x 1 @ 175 lbs
5
Halley
Parker
3:30 PM WOD
20 x 1 @ 165 lbs
6
Cheryl
Pellegrini
5:00 AM WOD
20 x 1 @ 155 lbs
6
Jenny
Lentz
6:00 AM WOD
20 x 1 @ 155 lbs
6
Kay
Metzger
8:30 AM WOD
20 x 1 @ 155 lbs
6
Ruby
Martinez
5:00 AM WOD
20 x 1 @ 155 lbs
6
Tiana
Aldana
4:30 PM WOD
20 x 1 @ 155 lbs
7
Hayli
Librande
8:30 AM WOD
20 x 1 @ 150 lbs
8
Mallory
Conklin
8:30 AM WOD
20 x 5 @ 145 lbs
9
Alyssa
Henry
5:30 PM WOD
20 x 1 @ 135 lbs
9
Julia
Alpernas
5:00 AM WOD
20 x 1 @ 135 lbs
9
Melissa
Gonzalez
12:00 PM WOD
20 x 1 @ 135 lbs
9
Thais
Rodick
5:00 AM WOD
20 x 1 @ 135 lbs
10
Erin
Funk
9:30 AM WOD
20 x 1 @ 125 lbs
10
Shar
Schaefer
9:30 AM WOD
20 x 1 @ 125 lbs
10
Stephanie
Vincent
3:30 PM WOD
20 x 1 @ 125 lbs
11
Sherrill
Conley
8:30 AM WOD
20 x 1 @ 115 lbs
12
Ekaette
Udosenata
5:00 AM WOD
20 x 1 @ 105 lbs
13
Private
6:00 AM WOD
20 x 3 @ 85 lbs
14
Marcia
Kauss
12:00 PM WOD
20 x 1 @ 75 lbs
15
Jacquie
Strand
5:30 PM WOD
20 x 225 @ 0 lbs
15
Sarah
Taylor-Green
4:30 PM WOD
17 x 1 @ 175 lbs
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