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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
West CrossFit Teens
Youth Program South
Date
Workout
Tue 4-23-19s - CrossFit Salem South
Tue 4/23/19 - 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):
41 (16/25)
Workout
Tue 4-23-19s
1: Metcon (No Measure)
Group Warm Up:
A. Name Game
B. Low intensity, 2 rounds:
Partner 1: Row 250m
Partner 2: Burpees
switch (each person rows twice)
2: Shoulder Press (EMOM 12:00, 3 reps per minute AHAP)
Shoulder Press
3: Metcon (AMRAP - Reps)
4 rounds for max reps:
4:00 each round, 1:00 rest/rotate
Rounds 1 & 3: Row 750m/650m then max burpees
Rounds 2 & 4: Bike 25/20 calories then max pull ups
Basics: row 2:00, burpees 2:00 (rd 1,3) Bike 2:00, ring row 2:00
Intermediate: 700m guys/600m ladies, assisted pull ups
Adv: 750m guys/650m ladies, pull ups
Rx+: sub bar muscle ups for pull ups
Score = sum of all reps after the row/bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 23, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Joe
Chase
4:30 PM WOD
12 x 3 @ 155 lbs
1
Tony
Moul
4:30 PM WOD
12 x 3 @ 155 lbs
2
Casey
Craig
3:30 PM WOD
12 x 3 @ 145 lbs
3
Colton
Brooks
5:30 PM WOD
12 x 3 @ 135 lbs
3
Matthew
Ptacek
4:30 PM WOD
12 x 3 @ 135 lbs
3
Paul
Jones
4:30 PM WOD
12 x 3 @ 135 lbs
3
Shawn
Johnson
4:30 PM WOD
12 x 3 @ 135 lbs
4
Chris
Dunlap
3:30 PM WOD
12 x 3 @ 125 lbs
4@135 8@125
4
Peter "Bir ...
Kauss
5:30 PM WOD
12 x 3 @ 125 lbs
135x4
4
Stephen
Carroll
3:30 PM WOD
12 x 3 @ 125 lbs
5
Antonio
Nuzzi
6:30 PM WOD
12 x 3 @ 115 lbs
5
Chris
Rasmussen
5:30 PM WOD
12 x 3 @ 115 lbs
6
Jeffrey
Lowe
6:30 PM WOD
12 x 3 @ 100 lbs
7
Ryan
Roque
5:30 PM WOD
12 x 3 @ 55 lbs
8
Ian
Plummer
12:00 PM WOD
12 x 3 @ 0 lbs
Bench Press substitute
8
TIMMY
5:30 PM WOD
10 x 3 @ 115 lbs
Female Clients
1
Jess
morgan
12:00 PM WOD
12 x 3 @ 85 lbs
2
Amanda
Koonce
4:30 PM WOD
12 x 3 @ 75 lbs
3
Lynette
Hawkins
12:00 PM WOD
12 x 3 @ 70 lbs
4
Claire
Nettleton
3:30 PM WOD
12 x 3 @ 65 lbs
4
Heidi
Zuk
9:30 AM WOD
12 x 3 @ 65 lbs
4
Melissa
Hedstrom
12:00 PM WOD
12 x 3 @ 65 lbs
4
Sheri
Baker
9:30 AM WOD
12 x 3 @ 65 lbs
8 at 70
5
Denise
P
3:30 PM WOD
12 x 3 @ 55 lbs
5
Lisa
Nair
9:30 AM WOD
12 x 3 @ 55 lbs
6
Caroline
Nettleton
3:30 PM WOD
12 x 3 @ 45 lbs
6
Honeylyn
Porter
5:30 PM WOD
12 x 3 @ 45 lbs
6
Katrina
Carlson
4:30 PM WOD
12 x 3 @ 45 lbs
7
Jenniffer
Bakke
6:30 PM WOD
12 x 3 @ 35 lbs
8
Amy
Farm
9:30 AM WOD
12 x 3 @ 20 lbs
8
Erica
Zaluskey
9:30 AM WOD
12 x 3 @ 20 lbs
8
Leslie
Scher
9:30 AM WOD
12 x 3 @ 20 lbs
9
Daisy
Holmes
6:30 PM WOD
12 x 3 @ 10 lbs
10
Marcia
Kauss
5:30 PM WOD
12 x 3 @ 0 lbs
pvc
10
Melissa
Gonzalez
5:30 PM WOD
12 x 3 @ 0 lbs
10
Sydne
Wheeler
6:30 PM WOD
9 x 3 @ 60 lbs
3 reps at 55#
10
Mariana
Rojas
4:30 PM WOD
6 x 3 @ 35 lbs
10
Trudy
Hamilton
3:30 PM WOD
3 x 3 @ 35 lbs
10
Sarah
Taylor-Green
4:30 PM WOD
1 x 3 @ 75 lbs
1-9 @ 65# 10-11 @ 70#
10
Erin
Ibarra
12:00 PM WOD
1 x 1 @ 32 lbs
10
Tiffany
Vannoy
12:00 PM WOD
1 x 1 @ 60 lbs
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