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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
Mon 7-6-20s - CrossFit Salem South
Monday - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
9:00 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 Open Gym 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):
41 (20/21)
Workout
Mon 7-6-20s
1: Metcon (Weight)
EMOM 20:00
Odd Min : 1 Hang Squat Clean (AHAP)
Even Min: Run 100 or Bike 40 seconds
score is weight used
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 8:00
4 Ball Slams (50/30)
8 Lunges
12 Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 06, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Andy
Froningisd ...
4:30 PM WOD
260 lbs
225-235-245-255-260
2
Casey
Craig
3:30 PM WOD
255 lbs
3
Chris
Dunlap
4:30 PM WOD
225 lbs
185x2 195x1 205x2 215x1 225x4
3
Paul
Jones
4:30 PM WOD
225 lbs
185-225
4
Joe
Chase
6:30 PM Open Gym WOD
215 lbs
5
Derek
Peters
3:30 PM WOD
205 lbs
Run
6
Bensen
Craig
3:30 PM WOD
185 lbs
6
Collin
Kayser
5:30 PM WOD
185 lbs
6
David
Hull
4:30 PM WOD
185 lbs
6
Taylor
Fox
6:30 PM Open Gym WOD
185 lbs
7
Adolfo
Aldana
5:00 AM WOD
175 lbs
7
Kristopher
Elliott
5:30 PM WOD
175 lbs
8
Andy
Frank
12:00 PM WOD
155 lbs
8
Shane
Doyle
6:00 AM WOD
155 lbs
9
Dale
Mizer
6:00 AM WOD
135 lbs
10
Michael
McCarthy
12:00 PM WOD
125 lbs
11
Morrisen
Craig
3:30 PM WOD
105 lbs
Did 2 reps per round
12
Bill
Berman
6:00 AM WOD
100 lbs
13
Jamie
Teeples
12:00 PM WOD
165 lbs
14
Robert
Salberg
5:30 PM WOD
115 lbs
Female Clients
1
Melissa
Maurer
6:30 PM Open Gym WOD
175 lbs
2
Amanda
Koonce
3:30 PM WOD
155 lbs
3
Nikki
Nelson
9:00 AM WOD
125 lbs
4
Bri
Squat Quee ...
3:30 PM WOD
110 lbs
Run
5
Lindsey
Angell
5:30 PM WOD
105 lbs
5
Sheri
Baker
12:00 PM WOD
105 lbs
6
Ali
Virtue (Pa ...
12:00 PM WOD
95 lbs
6
Jody
Chase
6:30 PM Open Gym WOD
95 lbs
6
Kelsey
Murray
5:30 PM WOD
95 lbs
7
Alyssa
Henry
5:30 PM WOD
90 lbs
Run
8
Shar
Schaefer
9:00 AM WOD
85 lbs
9
Pam
Smith
9:00 AM WOD
65 lbs
10
Cassie
Bantz
5:30 PM WOD
135 lbs
11
Lynette
Hawkins
9:00 AM WOD
105 lbs
2 x every min.
12
Cheryl
Pellegrini
5:00 AM WOD
85 lbs
12
Private
6:00 AM WOD
85 lbs
12
Private
3:30 PM WOD
85 lbs
13
Stephanie
Vincent
3:30 PM WOD
80 lbs
14
Jenniffer
Bakke
5:00 AM WOD
75 lbs
15
Andrea
Fugate
4:30 PM WOD
55 lbs
16
Sherrill
Conley
9:00 AM WOD
35 lbs
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