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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Thur 1-2-20s - CrossFit Salem South
Thur 1/2/20 - 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):
0 (0/0)
Workout
Thur 1-2-20s
1: Back Squat (10x2 w/3 sec pause at bottom)
Target weight is approx 50-60% 1RM. Make sure its an active pause, stay engaged in the core and don't relax and bottom out.
2: Metcon (AMRAP - Reps)
AMRAP 15:00
1 Pull Up
1 Push Up
1 Squat
* increase by one each round until 10 and then:
AMRAP remaining time:
Burpee Box Jumps (24/20")
Score is only burpee box jumps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 02, 2020
Clients:
Men / Women
All Clients
Leaderboard
Back Squat
Mike McIntosh
03/27/2017
10 x 2 @ 365 lbs
Joe Chase
02/25/2020
10 x 2 @ 335 lbs
Andy Wodtiger
06/26/2017
10 x 2 @ 325 lbs
Clients
1
Mike
McIntosh
6:30 PM WOD
10 x 2 @ 285 lbs
2
Steve
South
12:00 PM WOD
10 x 2 @ 275 lbs
3
Joe
Chase
6:30 PM WOD
10 x 2 @ 245 lbs
3
Tony
Moul
4:30 PM WOD
10 x 2 @ 245 lbs
4
Adam
Cabell
9:30 AM WOD
10 x 2 @ 225 lbs
4
Rudy
Garibay
9:30 AM WOD
10 x 2 @ 225 lbs
5
Anthony
Melendez
4:30 PM WOD
10 x 2 @ 205 lbs
5
Paul
Jones
4:30 PM WOD
10 x 2 @ 205 lbs
6
Adam
Librande
9:30 AM WOD
10 x 2 @ 185 lbs
6
Angela
Rodriguez
5:30 PM WOD
10 x 2 @ 185 lbs
6
Brian
Houston
3:30 PM WOD
10 x 2 @ 185 lbs
6
Casey
Craig
12:00 PM WOD
10 x 2 @ 185 lbs
6
Dave
sWolcott
12:00 PM WOD
10 x 2 @ 185 lbs
6
Shane
Doyle
5-7 AM Open Gym
10 x 2 @ 185 lbs
6
Thanh
Vo
5-7 AM Open Gym
10 x 2 @ 185 lbs
7
Dennis
"the hulk" ...
3:30 PM WOD
10 x 2 @ 175 lbs
7
Riley
Alfaqeeh
5:30 PM WOD
10 x 2 @ 175 lbs
8
Arrin
Morris
4:30 PM WOD
10 x 2 @ 165 lbs
8
Dale
Mizer
5-7 AM Open Gym
10 x 2 @ 165 lbs
9
Conner
Winkler
12:00 PM WOD
10 x 2 @ 155 lbs
9
Private
5-7 AM Open Gym
10 x 2 @ 155 lbs
10
Kristopher
Elliott
6:30 PM WOD
10 x 2 @ 150 lbs
11
Melissa
Maurer
6:30 PM WOD
10 x 2 @ 140 lbs
12
Julio
Molina
6:30 PM WOD
10 x 2 @ 135 lbs
12
KimBot
Sekishiro
5:30 PM WOD
10 x 2 @ 135 lbs
12
Robert
Salberg
5:30 PM WOD
10 x 2 @ 135 lbs
12
Veronica
Wilcox
12:00 PM WOD
10 x 2 @ 135 lbs
13
Bob
Rindy
5:30 PM WOD
10 x 2 @ 125 lbs
13
Erik
Steinke
4:30 PM WOD
10 x 2 @ 125 lbs
13
Ian
Plummer
12:00 PM WOD
10 x 2 @ 125 lbs
13
Stephanie
Hull
4:30 PM WOD
10 x 2 @ 125 lbs
14
Heidi
Lloyd
9:30 AM WOD
10 x 2 @ 115 lbs
14
Jody
Chase
6:30 PM WOD
10 x 2 @ 115 lbs
14
John
Whitfield
4:30 PM WOD
10 x 2 @ 115 lbs
14
Sarah
Taylor-Green
12:00 PM WOD
10 x 2 @ 115 lbs
14
Stephenie
Erickson
5:30 PM WOD
10 x 2 @ 115 lbs
15
Bri
Curro
4:30 PM WOD
10 x 2 @ 105 lbs
15
Deidre
Jones
9:30 AM WOD
10 x 2 @ 105 lbs
15
Livie
Foley
9:30 AM WOD
10 x 2 @ 105 lbs
15
Melissa
Gonzalez
9:30 AM WOD
10 x 2 @ 105 lbs
15
Priscilla
Hawley
5:30 PM WOD
10 x 2 @ 105 lbs
16
Claire
Nettleton
9:30 AM WOD
10 x 3 @ 95 lbs
16
Jasmin
Sexton
5:30 PM WOD
10 x 2 @ 95 lbs
16
Karen
Charlton
3:30 PM WOD
10 x 2 @ 95 lbs
16
Lisa
Nair
9:30 AM WOD
10 x 2 @ 95 lbs
16
Lynette
Hawkins
12:00 PM WOD
10 x 2 @ 95 lbs
16
Sara
Roth
3:30 PM WOD
10 x 2 @ 95 lbs
16
Susan
Taylor
5:30 PM WOD
10 x 2 @ 95 lbs
17
Erin
Funk
5:30 PM WOD
10 x 2 @ 85 lbs
17
Melissa
Hedstrom
3:30 PM WOD
10 x 2 @ 85 lbs
17
Ona
Lisa Wolcott
12:00 PM WOD
10 x 2 @ 85 lbs
plus 6 more with 10 ring rows between
17
Shawnette
Anderson
3:30 PM WOD
10 x 2 @ 85 lbs
17
Tiana
Aldana
5:30 PM WOD
10 x 2 @ 85 lbs
18
Hayli
Librande
9:30 AM WOD
10 x 2 @ 80 lbs
19
Halley
Parker
4:30 PM WOD
10 x 2 @ 75 lbs
19
Stephanie
Vincent
4:30 PM WOD
10 x 2 @ 75 lbs
20
Laurelin
Whitfield
4:30 PM WOD
10 x 2 @ 65 lbs
20
Lori
Pietrok
6:30 PM WOD
10 x 2 @ 65 lbs
21
Alyssa
Henry
5:30 PM WOD
10 x 2 @ 55 lbs
21
Heidi
Chin
12:00 PM WOD
10 x 2 @ 55 lbs
last 2 sets w/60#; 4-5 sec pause
21
Lindsey
Angell
5:30 PM WOD
10 x 2 @ 55 lbs
22
Andy
Frank
12:00 PM WOD
10 x 2 @ 0 lbs
225 Deadlift
22
Jamie
Teeples
12:00 PM WOD
6 x 2 @ 165 lbs
First 4 155
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