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Components
Front Squat
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 7-29-19s - CrossFit Salem South
Mon 7/29/19 - 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 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
Mon 7-29-19s
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: Front Squat (5x5)
20 mins. Shoot for 75-85% of 1RM
3: Metcon (Time)
3 Rounds
25 Air squats
200m run
25 American KB swings@53/35
Scale to complete in 8-10 mins.
RX+(medball cleans@20/14 and 15KB swings@70/53).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 29, 2019
Clients:
Men / Women
All Clients
Leaderboard
Front Squat
Cody Labahn
04/13/2021
5 x 5 @ 275 lbs
Mike McIntosh
07/29/2019
5 x 5 @ 275 lbs
Tony Moul
04/13/2021
5 x 5 @ 245 lbs
Clients
1
Bejan
Rejaian
5:30 PM WOD
5 x 5 @ 320 lbs
2
Mike
McIntosh
6:30 PM WOD
5 x 5 @ 275 lbs
3
Chris
Dunlap
4:30 PM WOD
5 x 5 @ 240 lbs
4
Casey
Craig
3:30 PM WOD
5 x 5 @ 225 lbs
4
Joe
Chase
6:30 PM WOD
5 x 5 @ 225 lbs
4
Tony
Moul
3:30 PM WOD
5 x 5 @ 225 lbs
5
Jason
Geiling
3:30 PM WOD
5 x 5 @ 185 lbs
6
Collin
Kayser
4:30 PM WOD
5 x 5 @ 175 lbs
6
Paul
Jones
4:30 PM WOD
5 x 5 @ 175 lbs
7
Amanda
Koonce
4:30 PM WOD
5 x 5 @ 165 lbs
Thanks, Andrea!!
7
Andrea
Krahmer
5:30 PM WOD
5 x 5 @ 165 lbs
7
Conner
Winkler
9:30 AM WOD
5 x 5 @ 165 lbs
8
Bri
Curro
4:30 PM WOD
5 x 5 @ 155 lbs
140 lbs no belt, 155 lbs with belt
8
Jess
morgan
9:30 AM WOD
5 x 5 @ 155 lbs
9
Dale
Mizer
6:00 AM WOD
5 x 5 @ 145 lbs
9
Josh
Johnson
8:30 AM WOD
5 x 5 @ 145 lbs
9
Matt
O'Connor
6:00 AM WOD
5 x 5 @ 145 lbs
9
Sara
Roth
3:30 PM WOD
5 x 5 @ 145 lbs
12:20
9
TIMMY
12:00 PM WOD
5 x 5 @ 145 lbs
10
Adolfo
Aldana
6:00 AM WOD
5 x 5 @ 135 lbs
10
Krista
Rogue
4:30 PM WOD
5 x 5 @ 135 lbs
10
Peter
Kauss
5:30 PM WOD
5 x 5 @ 135 lbs
no gear, positioning work #tight
10
Veronica
Wilcox
12:00 PM WOD
5 x 5 @ 135 lbs
11
Claire
Nettleton
9:30 AM WOD
5 x 5 @ 115 lbs
11
Colleen
Frazier
5:00 AM WOD
5 x 5 @ 115 lbs
11
Jody
Chase
6:30 PM WOD
5 x 5 @ 115 lbs
11
Olivia
Dias
6:00 AM WOD
5 x 5 @ 115 lbs
11
Ona
Lisa Wolcott
12:00 PM WOD
5 x 5 @ 115 lbs
12
Livie
Foley
9:30 AM WOD
5 x 5 @ 110 lbs
13
Bob
Rindy
5:30 PM WOD
5 x 5 @ 105 lbs
13
Kay
Metzger
8:30 AM WOD
5 x 5 @ 105 lbs
13
Nicollette
Kennemer
5:00 AM WOD
5 x 5 @ 105 lbs
13
Shannon
Boling
6:00 AM WOD
5 x 5 @ 105 lbs
14
Mallory
Conklin
8:30 AM WOD
5 x 5 @ 100 lbs
15
Avelina
Hale
8:30 AM WOD
5 x 5 @ 95 lbs
15
Britni
Soto
12:00 PM WOD
5 x 5 @ 95 lbs
15
Delia
Miranda
8:30 AM WOD
5 x 5 @ 95 lbs
15
Robert
Salberg
5:30 PM WOD
5 x 5 @ 95 lbs
16
Lindsey
Angell
5:30 PM WOD
5 x 5 @ 85 lbs
16
Susan
Taylor
5:30 PM WOD
5 x 5 @ 85 lbs
17
Cheryl
Pellegrini
5:00 AM WOD
5 x 5 @ 75 lbs
17
Jenniffer
Bakke
5:00 AM WOD
5 x 5 @ 75 lbs
17
Melissa
Gonzalez
5:00 AM WOD
5 x 5 @ 75 lbs
17
Teresa
Mumey
5:00 AM WOD
5 x 5 @ 75 lbs
17
Tiana
Aldana
6:30 PM WOD
5 x 5 @ 75 lbs
18
Alyssa
Henry
4:30 PM WOD
5 x 5 @ 65 lbs
18
Jill
Tucker
6:00 AM WOD
5 x 5 @ 65 lbs
18
Lori
Pietrok
9:30 AM WOD
5 x 5 @ 65 lbs
19
Hayli
Librande
8:30 AM WOD
5 x 5 @ 60 lbs
with dbs
20
Lisa
Udland
12:00 PM WOD
5 x 5 @ 55 lbs
21
Taygan
Frazier
5:00 AM WOD
5 x 5 @ 45 lbs
22
Julia
Alpernas
5:00 AM WOD
5 x 5 @ 40 lbs
23
Heidi
Chin
12:00 PM WOD
5 x 5 @ 27.5 lbs
24
Marcia
Kauss
12:00 PM WOD
5 x 5 @ 5 lbs
30
25
Thais
Rodick
4:30 PM WOD
5 x 5 @ 0 lbs
55, 65
25
Jeffrey
Lowe
5:30 PM WOD
2 x 5 @ 155 lbs
3x145, 2x155
25
Paul
Vasend
5:00 AM WOD
1 x 5 @ 245 lbs
1x185 3x225
25
Ruby
Martinez
5:00 AM WOD
1 x 5 @ 75 lbs
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