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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
12 Week Challenge
ACFT Prep
Child Care
Core30
CrossFit
Personal Training
Powerlifting
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):
0 (0/0)
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)
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
Leaderboard
Shoulder Press
Joe Chase
04/23/2019
12 x 3 @ 155 lbs
Tony Moul
04/23/2019
12 x 3 @ 155 lbs
Casey Craig
04/23/2019
12 x 3 @ 145 lbs
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
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
Jess
morgan
12:00 PM WOD
12 x 3 @ 85 lbs
8
Amanda
Koonce
4:30 PM WOD
12 x 3 @ 75 lbs
9
Lynette
Hawkins
12:00 PM WOD
12 x 3 @ 70 lbs
10
Claire
Nettleton
3:30 PM WOD
12 x 3 @ 65 lbs
10
Heidi
Zuk
9:30 AM WOD
12 x 3 @ 65 lbs
10
Melissa
Hedstrom
12:00 PM WOD
12 x 3 @ 65 lbs
10
Sheri
Baker
9:30 AM WOD
12 x 3 @ 65 lbs
8 at 70
11
Denise
P
3:30 PM WOD
12 x 3 @ 55 lbs
11
Lisa
Nair
9:30 AM WOD
12 x 3 @ 55 lbs
11
Ryan
Roque
5:30 PM WOD
12 x 3 @ 55 lbs
12
Caroline
Nettleton
3:30 PM WOD
12 x 3 @ 45 lbs
12
Honeylyn
Porter
5:30 PM WOD
12 x 3 @ 45 lbs
12
Katrina
Carlson
4:30 PM WOD
12 x 3 @ 45 lbs
13
Jenniffer
Bakke
6:30 PM WOD
12 x 3 @ 35 lbs
14
Amy
Farm
9:30 AM WOD
12 x 3 @ 20 lbs
14
Erica
Zaluskey
9:30 AM WOD
12 x 3 @ 20 lbs
14
Leslie
Scher
9:30 AM WOD
12 x 3 @ 20 lbs
15
Daisy
Holmes
6:30 PM WOD
12 x 3 @ 10 lbs
16
Ian
Plummer
12:00 PM WOD
12 x 3 @ 0 lbs
Bench Press substitute
16
Marcia
Kauss
5:30 PM WOD
12 x 3 @ 0 lbs
pvc
16
Melissa
Gonzalez
5:30 PM WOD
12 x 3 @ 0 lbs
16
TIMMY
5:30 PM WOD
10 x 3 @ 115 lbs
16
Sydne
Wheeler
6:30 PM WOD
9 x 3 @ 60 lbs
3 reps at 55#
16
Mariana
Rojas
4:30 PM WOD
6 x 3 @ 35 lbs
16
Trudy
Hamilton
3:30 PM WOD
3 x 3 @ 35 lbs
16
Sarah
Taylor-Green
4:30 PM WOD
1 x 3 @ 75 lbs
1-9 @ 65# 10-11 @ 70#
16
Erin
Ibarra
12:00 PM WOD
1 x 1 @ 32 lbs
16
Tiffany
Vannoy
12:00 PM WOD
1 x 1 @ 60 lbs
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