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Components
Back Squat
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 6-11-19s - CrossFit Salem South
Tue 6/11/19 - 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):
40 (22/18)
Workout
Tue 6-11-19s
1: Squat Warm Up
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Back Squat (30 Reps AHAP in 25:00)
Back Squat
record lightest weight used
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 13:00
Run 100m
3 rounds of:
5 Wall Ball Shots (20/14)
5 Toes to bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 11, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Mike
McIntosh
5:30 PM WOD
30 x 1 @ 290 lbs
10x3
2
Dave
sWolcott
9:30 AM WOD
30 x 1 @ 275 lbs
2
Joe
Chase
6:30 PM WOD
30 x 1 @ 275 lbs
5x5,3,2
3
Andy
Froningisd ...
4:30 PM WOD
30 x 1 @ 265 lbs
camber bar
3
Cody
Labahn
4:30 PM WOD
30 x 1 @ 265 lbs
4
Chris
Dunlap
3:30 PM WOD
30 x 1 @ 255 lbs
5
Private
9:30 AM WOD
30 x 1 @ 250 lbs
6
Casey
Craig
4:30 PM WOD
30 x 1 @ 245 lbs
6
Tony
Moul
3:30 PM WOD
30 x 1 @ 245 lbs
7
Matthew
Ptacek
3:30 PM WOD
30 x 1 @ 225 lbs
7
Sam
Weitnauer
6:30 PM WOD
30 x 1 @ 225 lbs
8
Peter "Bir ...
Kauss
5:30 PM WOD
30 x 1 @ 205 lbs
235x4, no belt, no lifters
9
Bensen
Craig
4:30 PM WOD
30 x 1 @ 185 lbs
9
Collin
Kayser
5:30 PM WOD
30 x 1 @ 185 lbs
245 heaviest
9
Kristopher
Elliott
5:30 PM WOD
30 x 1 @ 185 lbs
last rep 245
10
Alex
Humphreys
6:30 PM WOD
30 x 1 @ 165 lbs
11
TIMMY
3:30 PM WOD
30 x 1 @ 160 lbs
Camber Bar
12
Andy
Frank
12:00 PM WOD
30 x 1 @ 155 lbs
13
Jose
Miranda
5-7 AM Open Gym
30 x 1 @ 135 lbs
13
Michael
McCarthy
12:00 PM WOD
30 x 1 @ 135 lbs
14
Keith
Sekishiro
5:30 PM WOD
20 x 1 @ 195 lbs
14
Steve
South
3:30 PM WOD
12 x 1 @ 315 lbs
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
30 x 1 @ 235 lbs
2
Brittney
Mcintosh
5:30 PM WOD
30 x 1 @ 195 lbs
15@ #210 / 15@ #195
3
Colleen
Frazier
5-7 AM Open Gym
30 x 1 @ 175 lbs
3
Jess
morgan
9:30 AM WOD
30 x 1 @ 175 lbs
3
Nikki
Nelson
9:30 AM WOD
30 x 1 @ 175 lbs
4
Claire
Nettleton
9:30 AM WOD
30 x 1 @ 135 lbs
15@135#, 15@145#
4
Jody
Chase
6:30 PM WOD
30 x 1 @ 135 lbs
5
Teresa
Anderson
3:30 PM WOD
30 x 1 @ 125 lbs
6
Sheri
Baker
12:00 PM WOD
30 x 1 @ 115 lbs
7
Cheryl
Pellegrini
5-7 AM Open Gym
30 x 1 @ 85 lbs
85-105
7
Denise
P
12:00 PM WOD
30 x 1 @ 85 lbs
12 at 95#
7
Hayli
Librande
9:30 AM WOD
30 x 1 @ 85 lbs
7
Lindsey
Angell
6:30 PM WOD
30 x 1 @ 85 lbs
7
Livie
Foley
9:30 AM WOD
30 x 1 @ 85 lbs
8
Raquel
Del Razo
6:30 PM WOD
30 x 5 @ 75 lbs
9
Amy
Farm
9:30 AM WOD
30 x 1 @ 65 lbs
8 sets at 75#
9
Lisa
Nair
12:00 PM WOD
30 x 1 @ 65 lbs
10
Leslie
Scher
9:30 AM WOD
30 x 2 @ 20 lbs
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