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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
Home Workouts
West CrossFit Kids (3-7)
West CrossFit Kids (6-9)
West CrossFit Kids (8+)
West CrossFit Teens
Youth Program South
Date
WOD
Tue 1-28-20s - CrossFit Salem South
Tue 1/28/20 - CrossFit West Salem
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 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):
0 (0/0)
WOD
Tue 1-28-20s
1: Back Squat (20 reps AHAP in 15:00)
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
Row 12 Calories
12 Lunges (with Slam Ball 70/50)
4 Shuttle Runs D&B (each length is 42')
D&B = Down and Back = 2 lengths. Each length is 42'. Total D&B length is 84'. Do not run anything other than 4 down and back shuttle runs, which is 8 lengths of the running route, 4 in each direction, 42' each way.
Do not run in circles (if it was allowed the function to calculate the radius from a circumference of 84' is r=c/2*3.14, which to save you time is 13'5"). Once again it is not allowed.
4 runs each round. Each Down and Back (with a floor touch at each end). Running in place is not an option. Should it appear you might collide with another WOD participant kindly dodge to the right in a swift manner. If your run takes you out of the box you have gone to far, something is very wrong.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 28, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
Back Squat
Dave sWolcott
20 x 1 @ 335 lbs
Joe Chase
20 x 1 @ 325 lbs
Cody Labahn
20 x 1 @ 320 lbs
Athletes
1
Dave
sWolcott
3:30 PM WOD
20 x 1 @ 325 lbs
1
Joe
Chase
6:30 PM WOD
20 x 1 @ 325 lbs
2
Andy
Wodtiger
12:00 PM WOD
20 x 1 @ 315 lbs
3
Tony
Moul
12:00 PM WOD
20 x 1 @ 280 lbs
4
Anthony
Melendez
4:30 PM WOD
20 x 1 @ 255 lbs
5
Alan
Koreiva
9:30 AM WOD
20 x 1 @ 245 lbs
5
Derek
Peters
12:00 PM WOD
20 x 1 @ 245 lbs
Just over 85%
5
Kristopher
Elliott
6:30 PM WOD
20 x 1 @ 245 lbs
5
Nate
Solorio
6:30 PM WOD
20 x 1 @ 245 lbs
5
Ryan
Rose
9:30 AM WOD
20 x 1 @ 245 lbs
5
Stephen
Carroll
5:30 PM WOD
20 x 1 @ 245 lbs
6
Paul
Jones
4:30 PM WOD
20 x 1 @ 235 lbs
6
Ted
TooTall
3:30 PM WOD
20 x 1 @ 235 lbs
7
Daniel
DiFabio
4:30 PM WOD
20 x 1 @ 225 lbs
4x3, 2x4
8
Colleen
Frazier
5-7 AM Open Gym
20 x 1 @ 200 lbs
9
Nikki
Nelson
9:30 AM WOD
20 x 1 @ 195 lbs
9
TIMMY
3:30 PM WOD
20 x 1 @ 195 lbs
10
Veronica
Wilcox
12:00 PM WOD
20 x 1 @ 185 lbs
most sets 2 reps
11
KimBot
Sekishiro
5:30 PM WOD
20 x 1 @ 175 lbs
12
Stephenie
Erickson
5:30 PM WOD
20 x 1 @ 160 lbs
13
Heidi
Lloyd
9:30 AM WOD
20 x 1 @ 155 lbs
13
Jimmy
Gutierrez
9:30 AM WOD
20 x 1 @ 155 lbs
14
Jody
Chase
6:30 PM WOD
20 x 1 @ 150 lbs
14
Lindsey
Angell
5:30 PM WOD
20 x 1 @ 150 lbs
15
Ali
Parkerson
6:30 PM WOD
20 x 1 @ 145 lbs
15
Ona
Lisa Wolcott
12:00 PM WOD
20 x 1 @ 145 lbs
15
Stephanie
Vincent
3:30 PM WOD
20 x 1 @ 145 lbs
16
Susan
Taylor
5:30 PM WOD
20 x 1 @ 140 lbs
17
Andy
Frank
12:00 PM WOD
20 x 1 @ 135 lbs
Pause
17
Claire
Nettleton
9:30 AM WOD
20 x 1 @ 135 lbs
17
Jasmin
Sexton
5:30 PM WOD
20 x 1 @ 135 lbs
18
Maddy
Hedstrom
3:30 PM WOD
20 x 1 @ 125 lbs
18
Melissa
Gonzalez
9:30 AM WOD
20 x 1 @ 125 lbs
18
Melissa
Hedstrom
3:30 PM WOD
20 x 1 @ 125 lbs
19
Alyssa
Henry
5:30 PM WOD
20 x 1 @ 120 lbs
19
Deidre
Jones
4:30 PM WOD
20 x 1 @ 120 lbs
19
Livie
Foley
9:30 AM WOD
20 x 1 @ 120 lbs
20
Brittni
Schomus
9:30 AM WOD
20 x 1 @ 115 lbs
20
Halley
Parker
4:30 PM WOD
20 x 1 @ 115 lbs
20
Lisa
Nair
9:30 AM WOD
20 x 1 @ 115 lbs
21
Ava
Spike
5:30 PM WOD
20 x 1 @ 105 lbs
21
Ayla
O'Scannell
6:30 PM WOD
20 x 1 @ 105 lbs
21
Kay
Metzger
12:00 PM WOD
20 x 1 @ 105 lbs
last 5 at 115
22
Cheryl
Pellegrini
5-7 AM Open Gym
20 x 1 @ 100 lbs
22
Heidi
Chin
12:00 PM WOD
20 x 1 @ 100 lbs
22
Taygan
Frazier
5-7 AM Open Gym
20 x 1 @ 100 lbs
23
Joy
Conley
12:00 PM WOD
20 x 1 @ 95 lbs
23
Shannon
Titus
5-7 AM Open Gym
20 x 1 @ 95 lbs
24
Sarah
Taylor-Green
4:30 PM WOD
10 x 2 @ 125 lbs
24
Hayli
Librande
9:30 AM WOD
10 x 1 @ 95 lbs
2x5 @ 90#
24
Jamie
Teeples
12:00 PM WOD
8 x 1 @ 235 lbs
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