Show Workout in Full Screen
Auto Scroll Page
Components
DB or KB Bench Press
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
Fri 6-29-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
9:30 AM CrossFit
12:00 PM 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
Fri 6-29-18
1: Billy's Warm Up
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: DB or KB Bench Press (5x12)
5 sets of 12 bench press using either Dumbells or Kettlebells. Warmup to first set before counting sets.
2: Metcon (Time)
Chipper
400m Run
42 KB Deadlift (70/53)
42 Toes to Bar
42 Cal Row
400m Run
30 KB Deadlift
30 Toes to Bar
30 Cal Row
400m Run
18 KB Deadlift
18 Toes To Bar
18 Cal Row
400m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 29, 2018
Clients:
Men / Women
All Clients
Leaderboard
DB or KB Bench Press
Michael Brown
06/29/2018
1 x 12 @ 80 lbs
Steve Marik
06/29/2018
1 x 12 @ 50 lbs
Andrew Duncan
06/29/2018
1 x 12 @ 50 lbs
Clients
1
Andrea
Krahmer
4:30 PM WOD
1 x 12 @ 100 lbs
2
Michael
Brown
3:30 PM WOD
1 x 12 @ 80 lbs
3
Dave
sWolcott
12:00 PM WOD
5 x 12 @ 70 lbs
3
Jenni
Bollmann
3:30 PM WOD
5 x 12 @ 70 lbs
2 x 35# DB
3
Theresa
Williams
12:00 PM WOD
5 x 12 @ 70 lbs
2 x 35 dumbells
3
Heather
Leaks
5:30 PM WOD
1 x 12 @ 70 lbs
4
Aaron
Gerken
5:30 PM WOD
5 x 12 @ 65 lbs
4
Chris
Dunlap
3:30 PM WOD
5 x 12 @ 65 lbs
5
Krista
Rogue
3:30 PM WOD
4 x 12 @ 60 lbs
6
Ryan
Wuest
12:00 PM WOD
3 x 12 @ 55 lbs
7
Billy
Montgomery
5:00 AM WOD
5 x 12 @ 53 lbs
8
Jon
Erickson
9:30 AM CrossFit
5 x 12 @ 50 lbs
8
Michael
McCarthy
12:00 PM WOD
5 x 12 @ 50 lbs
8
Paul
Vasend
5:00 AM WOD
5 x 12 @ 50 lbs
8
Ted
TooTall
4:30 PM WOD
5 x 12 @ 50 lbs
8
Veronica
Wilcox
5:00 AM WOD
5 x 12 @ 50 lbs
2x25#
8
Andrew
Duncan
8:30 AM WOD
1 x 12 @ 50 lbs
8
Joseph
McClish
5:00 AM WOD
1 x 12 @ 50 lbs
8
Steve
Marik
5:30 PM WOD
1 x 12 @ 50 lbs
50# db in each hand
8
Thanh
Vo
5:00 AM WOD
1 x 12 @ 50 lbs
8
Tim
Zuk
6:00 AM WOD
1 x 12 @ 50 lbs
8
Tishri
DeGraw
6:00 AM WOD
1 x 12 @ 50 lbs
9
Jenn
Graham
6:00 AM WOD
1 x 12 @ 40 lbs
9
Keith
Sekishiro
5:00 AM WOD
1 x 12 @ 40 lbs
9
Olivia
Dias
6:00 AM WOD
1 x 12 @ 40 lbs
9
Ryan
Geser
9:30 AM WOD
1 x 12 @ 40 lbs
10
Bill
Berman
6:00 AM WOD
5 x 12 @ 35 lbs
10
Dale
Mizer
6:00 AM WOD
5 x 12 @ 35 lbs
10
Nick
Williams
3:30 Open Gym
5 x 12 @ 35 lbs
10
Shane
Doyle
6:00 AM WOD
5 x 12 @ 35 lbs
10
Private
6:00 AM WOD
4 x 12 @ 35 lbs
10
Kenny
Crabtree
6:30 PM WOD
4 x 12 @ 35 lbs
10
Adam
Librande
6:00 AM WOD
1 x 12 @ 35 lbs
11
Andrea
Fugate
3:30 PM WOD
5 x 12 @ 30 lbs
Bench press @65#
11
Susan
Sturn
8:30 AM WOD
5 x 12 @ 30 lbs
12
Claire
Nettleton
9:30 AM WOD
5 x 12 @ 25 lbs
25# dumbbells
12
Kortnie
Crabtree
6:30 PM WOD
5 x 12 @ 25 lbs
12
Samantha
O'Neil
5:30 PM WOD
5 x 12 @ 25 lbs
12
Amy
Tooley
9:30 AM WOD
1 x 12 @ 25 lbs
12
Cheryl
Pellegrini
5:00 AM WOD
1 x 12 @ 25 lbs
2, 25# KB
12
Colleen
Frazier
5:00 AM WOD
1 x 12 @ 25 lbs
25# ea hand
12
Heidi
Zuk
6:00 AM WOD
1 x 12 @ 25 lbs
12
Jordan
Biehle
5:30 PM WOD
1 x 12 @ 25 lbs
12
Nikki
Nelson
9:30 AM WOD
1 x 12 @ 25 lbs
13
Melissa
Hedstrom
8:30 AM WOD
15 x 12 @ 20 lbs
13
Courtney
Prokosch
5:00 AM WOD
5 x 12 @ 20 lbs
13
Katie
Ingram
4:30 PM WOD
5 x 12 @ 20 lbs
20 lb DB
13
Shawnette
Anderson
8:30 AM WOD
5 x 12 @ 20 lbs
13
janna
curtis
9:30 AM CrossFit
3 x 12 @ 20 lbs
13
Maria
Arellano
9:30 AM WOD
3 x 12 @ 20 lbs
20 lbs each hand
13
Toni
Blair
5:30 PM WOD
3 x 12 @ 20 lbs
13
Private
6:00 AM WOD
1 x 12 @ 20 lbs
13
Kay
Metzger
12:00 PM WOD
1 x 12 @ 20 lbs
13
Tabitha
Dean
9:30 AM WOD
1 x 12 @ 20 lbs
14
Dawn
Piersma
12:00 PM WOD
5 x 12 @ 15 lbs
14
Bryana
Przybylowski
9:30 AM CrossFit
1 x 12 @ 15 lbs
14
Liz
Marik
5:30 PM WOD
1 x 12 @ 15 lbs
14
Sherrill
Conley
8:30 AM WOD
1 x 12 @ 15 lbs
15
Amber
Campbell
9:30 AM CrossFit
1 x 12 @ 10 lbs
16
Lynette
Hawkins
12:00 PM WOD
5 x 10 @ 25 lbs
16
Ona
Lisa Wolcott
12:00 PM WOD
1 x 5 @ 35 lbs
Loading...
Powered By Wodify