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Components
Bench Press
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
Mon 9-10-18 - 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 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):
88 (50/38)
Workout
Mon 9-10-18
1: General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Bench Press (3x5 AHAP)
Bench Press
There are 3 components to this section:
A. 3x5 Bench Press
Long video but very good:
https://youtu.be/esQi683XR44
B. 3x5 Double Dumbbell bent over row
https://youtu.be/LktGPg-AkvY
C: 3x5 Double Dumbbell standing press
https://youtu.be/M2rwvNhTOu0
Superset the 3 movements as such: A,B,C,A,B,C,A,B,C.
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
Run 100m
30 Double Unders
10 Toes to bar
10 Dumbbell Hang Power Snatch (50/35)
Modifications:
10 Toes to Bar > 15 Sit Ups
30 Double Unders > 60 Single Unders
Snatch > adj weight to 10 unbroken
Snatch Technique:
https://youtu.be/JXNPBnzBCt0
TTB:
https://youtu.be/_03pCKOv4l4
DU:
https://youtu.be/-tF3hUsPZAI
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 10, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Bejan
Rejaian
5:30 PM WOD
3 x 5 @ 320 lbs
2
Dave
sWolcott
9:30 AM WOD
5 x 5 @ 245 lbs
50lb row 35lb press
2
Jake
Johnson
5:30 PM WOD
4 x 5 @ 245 lbs
3
Vince
Baker
5:30 PM WOD
3 x 5 @ 235 lbs
4
Jerod
Condit
6:00 AM WOD
3 x 5 @ 225 lbs
4
Kody
Sporseen
12:00 PM WOD
3 x 5 @ 225 lbs
4
Peter "Bir ...
Kauss
5:30 PM WOD
3 x 5 @ 225 lbs
70 Row, 50 press
4
Tony
Moul
3:30 PM WOD
3 x 5 @ 225 lbs
50lb
5
Michael
Toma
5:00 AM WOD
3 x 5 @ 215 lbs
6
Ben
Morehouse
4:30 PM WOD
3 x 5 @ 205 lbs
6
Perry
DeJoode
4:30 PM WOD
3 x 5 @ 205 lbs
6
Shawn
Johnson
6:30 PM WOD
3 x 5 @ 205 lbs
7
Alex
Przybylowski
6:00 AM WOD
3 x 5 @ 185 lbs
35# for row/press
7
Caedmon
Blair
4:30 PM WOD
3 x 5 @ 185 lbs
7
Chris
Rasmussen
5:30 PM WOD
3 x 5 @ 185 lbs
40 on db sets
7
Collin
Kayser
12:00 PM WOD
3 x 5 @ 185 lbs
7
John
Richey
9:30 AM WOD
3 x 5 @ 185 lbs
7
Jon
Erickson
3:30 Open Gym
3 x 5 @ 185 lbs
7
Josh
Hunt
4:30 PM WOD
3 x 5 @ 185 lbs
7
Kip
Patterson
5:00 AM WOD
3 x 5 @ 185 lbs
7
Matt
Polacek
12:00 PM WOD
3 x 5 @ 185 lbs
7
Mike
McIntosh
3:30 PM WOD
3 x 5 @ 185 lbs
7
Ryan
Wuest
12:00 PM WOD
3 x 5 @ 185 lbs
35# DB
7
Tim
Zuk
6:00 AM WOD
3 x 5 @ 185 lbs
8
Kristopher
Elliott
5:30 PM WOD
3 x 5 @ 180 lbs
9
Kasen
McGraw
3:30 PM WOD
3 x 5 @ 165 lbs
9
Paul
Jones
5:30 PM WOD
3 x 5 @ 165 lbs
9
Sean
Cooper
9:30 AM CrossFit
3 x 5 @ 165 lbs
9
Ted
TooTall
3:30 PM WOD
3 x 5 @ 165 lbs
10
Erick
Hernandez
6:30 PM WOD
3 x 5 @ 155 lbs
10
Gabriel
Darland
9:30 AM CrossFit
3 x 5 @ 155 lbs
10
Joseph
McClish
6:30 PM WOD
3 x 5 @ 155 lbs
10
Matt
Thompson
8:30 AM WOD
3 x 5 @ 155 lbs
11
Casey
Lucas
5:30 PM WOD
3 x 5 @ 145 lbs
11
David
Ludi
5:30 PM WOD
3 x 5 @ 145 lbs
11
Nick
Schomus
6:00 AM WOD
3 x 5 @ 145 lbs
12
Jeffrey
Lowe
6:30 PM WOD
4 x 5 @ 135 lbs
12
Ian
Plummer
4:30 PM WOD
3 x 5 @ 135 lbs
12
Jonathan
Murry
5:30 PM WOD
3 x 5 @ 135 lbs
1st set 145
12
Reid
Holcomb
5:00 AM WOD
3 x 5 @ 135 lbs
right shoulder a little tight
12
Tom
Dalke
4:30 PM WOD
3 x 5 @ 135 lbs
13
Dale
Mizer
6:00 AM WOD
3 x 5 @ 125 lbs
14
Mark
A. Toma
5:30 PM WOD
3 x 5 @ 115 lbs
14
Michael
Robinson
3:30 PM WOD
3 x 5 @ 115 lbs
14
Sawyer
Mizer
6:00 AM WOD
3 x 5 @ 115 lbs
35/25 rows/presses
14
Tyler
Case
6:30 PM WOD
3 x 5 @ 115 lbs
15
Edwin
Godinez
4:30 PM WOD
3 x 5 @ 0 lbs
115 ibs
15
John
Foley
6:30 PM WOD
2 x 5 @ 175 lbs
1x5 @ 165
15
Billy
Montgomery
5:30 PM WOD
1 x 5 @ 275 lbs
2 @ 255
15
Kenny
Crabtree
6:30 PM WOD
1 x 5 @ 115 lbs
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
3 x 5 @ 145 lbs
2
Heather
Leaks
5:30 PM WOD
3 x 5 @ 125 lbs
2
Jacquie
Strand
4:30 PM WOD
3 x 5 @ 125 lbs
2
Melissa
Maurer
6:30 PM WOD
3 x 5 @ 125 lbs
95, 115, 125
3
Amy
Holcomb
4:30 PM WOD
3 x 5 @ 115 lbs
3
Krista
Rogue
3:30 PM WOD
3 x 5 @ 115 lbs
3
Krista
Sites
5:30 PM WOD
3 x 5 @ 115 lbs
3
Toni
Blair
5:30 PM WOD
3 x 5 @ 115 lbs
4
Nikki
Moore
5:30 PM WOD
3 x 5 @ 110 lbs
115,115,110
4
Olivia
Dias
6:00 AM WOD
3 x 5 @ 110 lbs
5
Alexis
Shimada
3:30 Open Gym
3 x 5 @ 105 lbs
5
Amy
Welsh
4:30 PM WOD
3 x 5 @ 105 lbs
5
Tishri
DeGraw
6:00 AM WOD
3 x 5 @ 105 lbs
6
Amanda
Koonce
4:30 PM WOD
3 x 5 @ 95 lbs
6
Christina
Gonzalez
5:00 AM WOD
3 x 5 @ 95 lbs
6
Claire
Nettleton
9:30 AM WOD
3 x 5 @ 95 lbs
15# double dumbbell rows and presses
6
Heidi
Zuk
6:00 AM WOD
3 x 5 @ 95 lbs
6
Joyce
Kintz
4:30 PM WOD
3 x 5 @ 95 lbs
20lb db press, 25lb kb row
6
Sarah
Taylor-Green
4:30 PM WOD
3 x 5 @ 95 lbs
6
Sheri
Baker
8:30 AM WOD
3 x 5 @ 95 lbs
7
Cheryl
Pellegrini
5:00 AM WOD
3 x 5 @ 85 lbs
20# db
7
Delia
Miranda
8:30 AM WOD
3 x 5 @ 85 lbs
7
Shawnette
Anderson
8:30 AM WOD
3 x 5 @ 85 lbs
8
Amica
Cooke
9:30 AM WOD
3 x 5 @ 75 lbs
8
Shannon
Redpath
12:00 PM WOD
3 x 5 @ 75 lbs
8
Susan
Taylor
5:30 PM WOD
3 x 5 @ 75 lbs
9
Gab
Ludi
5:30 PM WOD
3 x 5 @ 70 lbs
10
Ona
Lisa Wolcott
9:30 AM WOD
5 x 5 @ 65 lbs
10
brenda
harrington
6:30 PM WOD
3 x 5 @ 65 lbs
10
Courtney
Prokosch
5:00 AM WOD
3 x 5 @ 65 lbs
10
Denise
P
12:00 PM WOD
3 x 5 @ 65 lbs
15# DB
10
Hayli
Librande
9:30 AM WOD
3 x 5 @ 65 lbs
10
Janna
Curtis
3:30 Open Gym
3 x 5 @ 65 lbs
SNATCHES AND ROWS 15# DB
11
Tabitha
Dean
9:30 AM WOD
3 x 10 @ 55 lbs
11
Emily
Curtis
6:30 PM WOD
3 x 5 @ 55 lbs
11
Lindsey
Angell
5:30 PM WOD
3 x 5 @ 55 lbs
12
Sherrill
Conley
8:30 AM WOD
3 x 5 @ 45 lbs
13
Kortnie
Crabtree
6:00 AM WOD
3 x 5 @ 0 lbs
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