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Components
Shoulder 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
Mon 7-23-18 - 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
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 7-23-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Shoulder Press (EMOM 10 min)
3 Reps per minute
3: Metcon (Time)
5 Rounds
12 DB Push Press (1x50/35)
12 Box Jump Overs (24/20)
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 23, 2018
Clients:
Men / Women
All Clients
Leaderboard
Shoulder Press
Joe Chase
03/15/2021
1 x 3 @ 185 lbs
John Richey
02/11/2015
1 x 3 @ 185 lbs
Brian Hall
03/15/2021
1 x 3 @ 175 lbs
Clients
1
Bejan
Rejaian
4:30 PM WOD
10 x 3 @ 185 lbs
2 sets @ #200, other 8 sets @ #185
2
Jake
Johnson
4:30 PM WOD
10 x 3 @ 155 lbs
2
Casey
Craig
3:30 PM WOD
8 x 3 @ 155 lbs
2 sets 135
3
Tony
Moul
12:00 PM WOD
10 x 3 @ 147 lbs
1 x 155 1x165
4
Jason
Perrizo
6:30 PM WOD
1 x 3 @ 146 lbs
5
Cody
Labahn
3:30 PM WOD
10 x 3 @ 145 lbs
5
Jerod
Condit
6:00 AM WOD
1 x 3 @ 145 lbs
6
Andy
Froningisd ...
4:30 PM WOD
10 x 3 @ 135 lbs
3x155, 5x145, 2x135
6
Curt
Wagner
4:30 PM WOD
10 x 3 @ 135 lbs
4@155 3@145 3@135
6
Mike
McIntosh
6:30 PM WOD
10 x 3 @ 135 lbs
6
Jason
Geiling
3:30 PM WOD
6 x 3 @ 135 lbs
6
Jason
Murphy
12:00 PM WOD
1 x 3 @ 135 lbs
6
John
Graham
6:00 AM WOD
1 x 3 @ 135 lbs
6
Mikey
Nantze
6:30 PM WOD
1 x 3 @ 135 lbs
6
Rick
Metzger
4:30 PM WOD
1 x 3 @ 135 lbs
7
Chris
Dunlap
3:30 PM WOD
10 x 3 @ 125 lbs
7
Tyler
Wilson
5:30 PM WOD
7 x 3 @ 125 lbs
7
Paul
Vasend
5:00 AM WOD
5 x 3 @ 125 lbs
5x3@115
7
Kody
Sporseen
4:30 PM WOD
4 x 3 @ 125 lbs
8
TIMMY
5:30 PM WOD
7 x 3 @ 116.5 lbs
2 sets 121.5, rest 116.5
9
Michael
Toma
6:00 AM WOD
10 x 3 @ 115 lbs
9
Moses
Navarro
4:30 PM WOD
10 x 3 @ 115 lbs
9
Steve
Marik
5:30 PM WOD
10 x 3 @ 115 lbs
9
David
Kerns
6:00 AM WOD
2 x 3 @ 115 lbs
9
Ben
Morehouse
4:30 PM WOD
1 x 3 @ 115 lbs
9
Brent
Redpath
12:00 PM WOD
1 x 3 @ 115 lbs
9
Ted
TooTall
4:30 PM WOD
1 x 3 @ 115 lbs
9
Tim
Zuk
6:00 AM WOD
1 x 3 @ 115 lbs
9
Vince
Baker
6:00 AM WOD
1 x 3 @ 115 lbs
10
Andrea
Krahmer
5:30 PM WOD
10 x 3 @ 105 lbs
10
Aaron
Gerken
4:30 PM WOD
1 x 3 @ 105 lbs
10
Gabriel
Darland
9:30 AM CrossFit
1 x 3 @ 105 lbs
11
Alex
Przybylowski
5:30 PM WOD
10 x 3 @ 100 lbs
12
Dale
Mizer
6:00 AM WOD
10 x 3 @ 95 lbs
12
Ian
Plummer
12:00 PM WOD
10 x 3 @ 95 lbs
12
Jeffrey
Lowe
6:30 PM WOD
10 x 3 @ 95 lbs
12
Matt
Polacek
12:00 PM WOD
10 x 3 @ 95 lbs
12
Troy
Willis
6:00 AM WOD
10 x 3 @ 95 lbs
12
Cory
Kottek
6:00 AM WOD
1 x 3 @ 95 lbs
12
Dex
Andersen
6:30 PM WOD
1 x 3 @ 95 lbs
12
Private
6:00 AM WOD
1 x 3 @ 95 lbs
12
Michael
Brown
3:30 PM WOD
1 x 3 @ 95 lbs
12
Michael
George
5:30 PM WOD
1 x 3 @ 95 lbs
12
Michael
Robinson
3:30 PM WOD
1 x 3 @ 95 lbs
12
Reid
Holcomb
6:00 AM WOD
1 x 3 @ 95 lbs
12
Ryan
Geser
12:00 PM WOD
1 x 3 @ 95 lbs
12
Treven
Upkes
5:30 PM WOD
1 x 3 @ 95 lbs
13
Olivia
Dias
6:00 AM WOD
1 x 3 @ 85 lbs
5 rounds a 75#
14
Kenny
Crabtree
6:00 AM WOD
4 x 3 @ 80 lbs
First 3 @65 Second 3@75 Last 4@80
14
Mindi
Ashby
4:30 PM WOD
4 x 3 @ 80 lbs
6x3 @75
14
Theresa
Williams
12:00 PM WOD
1 x 3 @ 80 lbs
first 9 sets at 75
15
Amanda
Koonce
12:00 PM WOD
10 x 3 @ 75 lbs
15
Amy
Holcomb
4:30 PM WOD
10 x 3 @ 75 lbs
15
Bill
Berman
6:00 AM WOD
10 x 3 @ 75 lbs
15
Colleen
Frazier
5:00 AM WOD
10 x 3 @ 75 lbs
15
Josie
Blankenship
8:30 AM WOD
10 x 3 @ 75 lbs
15
Keith
Sekishiro
6:00 AM WOD
10 x 3 @ 75 lbs
15
Toni
Blair
5:30 PM WOD
10 x 3 @ 75 lbs
15
Krista
Rogue
4:30 PM WOD
1 x 3 @ 75 lbs
15
Melissa
Maurer
6:00 AM WOD
1 x 3 @ 75 lbs
16
Sarah
Taylor-Green
5:30 PM WOD
3 x 3 @ 72 lbs
17
Alexis
Shimada
6:00 AM WOD
10 x 3 @ 70 lbs
18
Andrea
Fugate
4:30 PM WOD
10 x 3 @ 65 lbs
18
Carol
Bolliger
12:00 PM WOD
10 x 3 @ 65 lbs
18
Mallory
Conklin
8:30 AM WOD
10 x 3 @ 65 lbs
18
Shawnette
Anderson
9:30 AM WOD
10 x 3 @ 65 lbs
18
Brittni
Schomus
9:30 AM WOD
1 x 3 @ 65 lbs
end with 45
18
Lindsay
Schramm
4:30 PM WOD
1 x 3 @ 65 lbs
18
Shannon
Boling
9:30 AM WOD
1 x 3 @ 65 lbs
18
Tabitha
Dean
6:00 AM WOD
1 x 3 @ 65 lbs
18
Tyler
Case
5:30 PM WOD
1 x 3 @ 65 lbs
19
Joyce
Kintz
4:30 PM WOD
3 x 3 @ 63 lbs
20
Ali
Parkerson
3:30 PM WOD
10 x 3 @ 60 lbs
20
Lynette
Hawkins
9:30 AM WOD
10 x 3 @ 60 lbs
20
Susan
Taylor
5:30 PM WOD
10 x 3 @ 60 lbs
20
Delia
Miranda
8:30 AM WOD
1 x 3 @ 60 lbs
21
Jenn
Graham
6:00 AM WOD
10 x 3 @ 55 lbs
21
Ona
Lisa Wolcott
9:30 AM WOD
10 x 3 @ 55 lbs
21
Kortnie
Crabtree
6:00 AM WOD
2 x 3 @ 55 lbs
21
Jessica
Warburton
6:30 PM WOD
1 x 3 @ 55 lbs
21
Monica
Petrone
5:30 PM WOD
1 x 3 @ 55 lbs
22
Janna
Curtis
9:30 AM CrossFit
10 x 3 @ 50 lbs
22
Hayli
Librande
4:30 PM WOD
1 x 3 @ 50 lbs
23
brenda
harrington
6:30 PM WOD
10 x 3 @ 45 lbs
23
Denise
P
12:00 PM WOD
10 x 3 @ 45 lbs
23
Sherrill
Conley
8:30 AM WOD
10 x 3 @ 45 lbs
23
Anna
Toma
12:00 PM WOD
1 x 3 @ 45 lbs
23
Lisa
Udland
12:00 PM WOD
1 x 3 @ 45 lbs
23
Maggie
Blair
5:30 PM WOD
1 x 3 @ 45 lbs
23
Melissa
Andal
5:00 AM WOD
1 x 3 @ 45 lbs
24
Susan
Sturn
8:30 AM WOD
10 x 3 @ 40 lbs
25
"Fiddy"
Ramirez
8:30 AM WOD
10 x 3 @ 35 lbs
25
Lisa
Neal
5:30 PM WOD
1 x 3 @ 35 lbs
25
Liz
Marik
5:30 PM WOD
1 x 3 @ 35 lbs
26
Perry
DeJoode
4:30 PM WOD
0 x 3 @ 125 lbs
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