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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
CoreFit
CrossFit
Home Workouts
Personal Training
West CrossFit Kids (3-7)
West CrossFit Kids (6-9)
West CrossFit Kids (8+)
West CrossFit Teens
YA! Summer Camp 2021
Youth Program South
Date
Workout
Mon 7-8-19s - CrossFit Salem South
Mon 7/8/19 - 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 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
Mon 7-8-19s
1:
Group Warm Up: 0-10:00
1. Banded Shoulder Prep
2. Couch Stretch
https://youtu.be/Fg-lwNBzVV8
3. Glute/Ham Floss
https://youtu.be/vpaSy4UW9GU (manual)
4. 30 Wall Facing PVC Overhead Squats
2: Overhead Squat (5-5-4-4-3-3-2-2-1-1)
20:00 working towards a heavy single
3: Metcon (AMRAP - Reps)
EMOM 12:00
Odd: Max calories on the bike
Even: Max burpee box step overs (12")
Rx+: 25/15# dumbbells in each hand for the burpee box step overs. Still 12" box.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 08, 2019
Clients:
Men / Women
All Clients
Leaderboard
Overhead Squat
John Richey
1 x 1 @ 280 lbs
Steve South
1 x 1 @ 275 lbs
Andy Wodtiger
1 x 1 @ 270 lbs
Clients
1
Andy
Wodtiger
4:30 PM WOD
1 x 1 @ 265 lbs
2
Joe
Chase
6:30 PM WOD
1 x 1 @ 230 lbs
3
Steve
South
9:30 AM WOD
1 x 1 @ 225 lbs
4
Casey
Craig
3:30 PM WOD
1 x 1 @ 215 lbs
5
Matthew
Ptacek
4:30 PM WOD
1 x 1 @ 205 lbs
6
Paul
Vasend
5:00 AM WOD
1 x 3 @ 155 lbs
6
Alan
Koreiva
5:00 AM WOD
1 x 1 @ 155 lbs
6
Collin
Kayser
4:30 PM WOD
1 x 1 @ 155 lbs
6
Jess
morgan
9:30 AM WOD
1 x 1 @ 155 lbs
6
Paul
Jones
4:30 PM WOD
1 x 1 @ 155 lbs
6
Peter
Kauss
5:30 PM WOD
1 x 1 @ 155 lbs
125x2, 135x2, 145x1, 155x1, w/lifters
7
Matt
O'Connor
6:00 AM WOD
1 x 1 @ 145 lbs
8
Private
6:00 AM WOD
1 x 1 @ 135 lbs
9
Conner
Winkler
9:30 AM WOD
1 x 1 @ 125 lbs
9
Heather
Leaks
6:30 PM WOD
1 x 1 @ 125 lbs
9
Olivia
Dias
6:00 AM WOD
1 x 1 @ 125 lbs
9
Tabitha
Dean
9:30 AM WOD
1 x 1 @ 125 lbs
10
Sam
Weitnauer
5:30 PM WOD
1 x 1 @ 115 lbs
11
Nikki
Nelson
12:00 PM WOD
1 x 1 @ 110 lbs
12
Dale
Mizer
6:00 AM WOD
1 x 1 @ 105 lbs
12
Jeffrey
Lowe
4:30 PM WOD
1 x 1 @ 105 lbs
12
Stephanie
Hull
4:30 PM WOD
1 x 1 @ 105 lbs
13
Nancy
Beltran
3:30 PM WOD
1 x 1 @ 100 lbs
13
Shannon
Boling
9:30 AM WOD
1 x 1 @ 100 lbs
14
Colleen
Frazier
5:00 AM WOD
2 x 1 @ 95 lbs
14
Adolfo
Aldana
4:30 PM WOD
1 x 1 @ 95 lbs
15
TIMMY
4:30 PM WOD
1 x 1 @ 90 lbs
16
Jody
Chase
6:30 PM WOD
2 x 1 @ 85 lbs
16
Jason
Geiling
3:30 PM WOD
1 x 3 @ 85 lbs
16
Bill
Berman
8:30 AM WOD
1 x 1 @ 85 lbs
16
Sheri
Baker
8:30 AM WOD
1 x 1 @ 85 lbs
17
Scott
Bloom
6:00 AM WOD
10 x 3 @ 75 lbs
17
Claire
Nettleton
9:30 AM WOD
1 x 1 @ 75 lbs
17
Lindsey
Angell
5:30 PM WOD
1 x 1 @ 75 lbs
18
Cheryl
Pellegrini
5:00 AM WOD
2 x 2 @ 70 lbs
19
Ona
Lisa Wolcott
9:30 AM WOD
1 x 1 @ 67 lbs
20
Brittni
Schomus
9:30 AM WOD
1 x 1 @ 65 lbs
20
Kay
Metzger
8:30 AM WOD
1 x 1 @ 65 lbs
20
Kristopher
Elliott
4:30 PM WOD
1 x 1 @ 65 lbs
Working on form
21
Garry
Plotts
3:30 PM WOD
1 x 1 @ 55 lbs
22
Lori
Pietrok
6:30 PM WOD
1 x 1 @ 45 lbs
23
Sara
Roth
9:30 AM WOD
5 x 5 @ 35 lbs
23
Jenniffer
Bakke
5:00 AM WOD
1 x 1 @ 35 lbs
24
Sherrill
Conley
8:30 AM WOD
1 x 1 @ 15 lbs
25
Marcia
Kauss
12:00 PM WOD
5 x 0 @ 5 lbs
5 4 3 2 1...0_5S
25
Michael
Robinson
9:30 AM WOD
1 x 1 @ 0 lbs
25
Stephanie
Schuyler
3:30 PM WOD
1 x 1 @ 0 lbs
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