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Components
Back Rack Lunge
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 2-4-20s - CrossFit Salem South
Tue 2/4/20 - 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 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):
37 (13/24)
Workout
Tue 2-4-20s
1: Back Rack Lunge (20x2 in 15:00)
Back Rack Lunge
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
4x Run D&B (100/70# slam ball, 36' each length)
12 Cal Bike
16 Wall Ball Shots (20/14#)
scale as needed. Rx+ 30/20# WB 12 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 04, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Steve
South
4:30 PM WOD
20 x 2 @ 275 lbs
2
Andy
Froningisd ...
12:00 PM WOD
20 x 2 @ 225 lbs
2
Casey
Craig
4:30 PM WOD
20 x 2 @ 225 lbs
3
allan
kehrer
9:30 AM WOD
20 x 2 @ 185 lbs
3
Anthony
Melendez
4:30 PM WOD
20 x 2 @ 185 lbs
3
Daniel
DiFabio
4:30 PM WOD
20 x 2 @ 185 lbs
3
Nate
Solorio
5:30 PM WOD
20 x 2 @ 185 lbs
3
Paul
Jones
4:30 PM WOD
20 x 2 @ 185 lbs
4
Arrin
Morris
9:30 AM WOD
20 x 2 @ 175 lbs
Squat
5
Rudy
Garibay
12:00 PM WOD
20 x 2 @ 165 lbs
6
Ian
Plummer
5:30 PM WOD
20 x 2 @ 155 lbs
7
Jamie
Teeples
12:00 PM WOD
20 x 2 @ 115 lbs
8
Sam
Weitnauer
5-7 AM Open Gym
15 x 2 @ 145 lbs
Female Clients
1
Amanda
Koonce
4:30 PM WOD
20 x 2 @ 145 lbs
1
KimBot
Sekishiro
5:30 PM WOD
20 x 2 @ 145 lbs
1
Veronica
Wilcox
12:00 PM WOD
20 x 2 @ 145 lbs
10x4@#145
2
Heidi
Lloyd
9:30 AM WOD
20 x 2 @ 135 lbs
2
Lindsey
Angell
5:30 PM WOD
20 x 2 @ 135 lbs
2
Stephanie
Hull
4:30 PM WOD
20 x 2 @ 135 lbs
3
Kila
Dunham
5-7 AM Open Gym
20 x 2 @ 125 lbs
3
Priscilla
Hawley
4:30 PM WOD
20 x 2 @ 125 lbs
4
Alyssa
Henry
5:30 PM WOD
20 x 2 @ 105 lbs
4
Claire
Nettleton
9:30 AM WOD
20 x 2 @ 105 lbs
4
Colleen
Frazier
5-7 AM Open Gym
20 x 2 @ 105 lbs
4
Livie
Foley
9:30 AM WOD
20 x 2 @ 105 lbs
5
Ava
Spike
5:30 PM WOD
20 x 2 @ 95 lbs
5
Ayla
O'Scannell
5:30 PM WOD
20 x 2 @ 95 lbs
5
Kay
Metzger
12:00 PM WOD
20 x 2 @ 95 lbs
5
Laurelin
Whitfield
4:30 PM WOD
20 x 2 @ 95 lbs
5
Lisa
Nair
9:30 AM WOD
20 x 2 @ 95 lbs
6
Susan
Taylor
5:30 PM WOD
20 x 2 @ 90 lbs
7
Stephanie
Vincent
3:30 PM WOD
20 x 2 @ 85 lbs
8
Deidre
Jones
4:30 PM WOD
20 x 2 @ 75 lbs
9
Lori
Pietrok
6:30 PM WOD
20 x 2 @ 70 lbs
10
Thais
Rodick
5-7 AM Open Gym
20 x 2 @ 65 lbs
11
Yvette
Courchaine
6:30 PM WOD
20 x 2 @ 0 lbs
18# kettlebell goblet squats
11
Private
5-7 AM Open Gym
5 x 4 @ 100 lbs
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