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Components
Squat/Lunge Complex
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 9-24-18 - 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
Mon 9-24-18
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Squat/Lunge Complex (8x6 AHAP)
4 Back Squats + 2 Lunges (L+R) = 6 reps
3: Metcon (Time)
10 Rounds for time:
200m Run
15 Slam Ball Over Shoulder (50/30)
Scale to:
Basics: 100m run or 6 rounds (20/10)
Int: 8 Rounds (40/20)
Adv: As written
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 24, 2018
Clients:
Men / Women
All Clients
Leaderboard
Squat/Lunge Complex
Mike McIntosh
09/24/2018
8 x 6 @ 255 lbs
Josh Moore
09/24/2018
8 x 6 @ 235 lbs
Andy Wodtiger
09/24/2018
8 x 6 @ 230 lbs
Clients
1
Mike
McIntosh
4:30 PM WOD
8 x 6 @ 255 lbs
2
Hugh
Barnett
5:30 PM WOD
8 x 6 @ 245 lbs
3
Josh
Moore
4:30 PM WOD
8 x 6 @ 235 lbs
4
Andy
Wodtiger
4:30 PM WOD
8 x 6 @ 230 lbs
5
Caedmon
Blair
4:30 PM WOD
8 x 6 @ 225 lbs
5
Michael
Toma
5:00 AM WOD
8 x 6 @ 225 lbs
6
Ben
Morehouse
4:30 PM WOD
8 x 6 @ 185 lbs
6
Joe
Chase
6:30 PM WOD
8 x 6 @ 185 lbs
6
Kip
Patterson
5:00 AM WOD
8 x 6 @ 185 lbs
6
Kody
Sporseen
9:30 AM CrossFit
8 x 6 @ 185 lbs
3 sets at 185, 5 sets at 155
6
Perry
DeJoode
4:30 PM WOD
8 x 6 @ 185 lbs
6
Ryan
Wuest
12:00 PM WOD
8 x 6 @ 185 lbs
6
Sam
Weitnauer
4:30 PM WOD
8 x 6 @ 185 lbs
6
Steven
DeLess
4:30 PM WOD
8 x 6 @ 185 lbs
7
Chris
Dunlap
3:30 PM WOD
8 x 6 @ 165 lbs
front squats
7
Tony
Moul
3:30 PM WOD
8 x 6 @ 165 lbs
8
Adam
Librande
6:00 AM WOD
8 x 6 @ 155 lbs
8
Andrea
Krahmer
5:30 PM WOD
8 x 6 @ 155 lbs
8
Casey
Lucas
5:30 PM WOD
8 x 6 @ 155 lbs
4@135 and 4@155
8
Collin
Kayser
6:30 PM WOD
8 x 6 @ 155 lbs
8
Kristopher
Elliott
6:30 PM WOD
8 x 6 @ 155 lbs
8
Michael
Raaf
6:00 AM WOD
8 x 6 @ 155 lbs
8
Steve
Marik
6:30 PM WOD
8 x 6 @ 155 lbs
with one legged right kettle bell dead lift
9
Alexis
Shimada
4:30 PM WOD
8 x 6 @ 145 lbs
9
Heather
Leaks
5:30 PM WOD
8 x 6 @ 145 lbs
10
Adam
Soto
5:30 PM WOD
8 x 6 @ 135 lbs
10
Alex
Humphreys
5:00 AM WOD
8 x 6 @ 135 lbs
10
Erick
Hernandez
6:00 AM WOD
8 x 6 @ 135 lbs
10
Matt
Polacek
12:00 PM WOD
8 x 6 @ 135 lbs
10
Nikki
Moore
5:30 PM WOD
8 x 6 @ 135 lbs
11
Dale
Mizer
6:00 AM WOD
8 x 6 @ 125 lbs
12
Jessica
Warburton
6:30 PM WOD
8 x 6 @ 120 lbs
13
Bensen
Craig
3:30 PM WOD
8 x 6 @ 115 lbs
13
Jerod
Condit
6:00 AM WOD
8 x 6 @ 115 lbs
13
John
Foley
12:00 PM WOD
8 x 6 @ 115 lbs
13
Joseph
McClish
6:30 PM WOD
8 x 6 @ 115 lbs
13
Michael
George
3:30 Open Gym
8 x 6 @ 115 lbs
13
Veronica
Wilcox
4:30 PM WOD
8 x 6 @ 115 lbs
Left hip recovering
14
Theresa
Williams
12:00 PM WOD
8 x 6 @ 110 lbs
15
Jody
Chase
6:30 PM WOD
8 x 6 @ 105 lbs
15
Jordan
Biehle
4:30 PM WOD
8 x 6 @ 105 lbs
16
KIRA
DACZEWITZ
5:00 AM WOD
8 x 6 @ 95 lbs
16
Reid
Holcomb
5:00 AM WOD
8 x 6 @ 95 lbs
16
Robert
Salberg
5:30 PM WOD
8 x 6 @ 95 lbs
16
Sarah
Taylor-Green
4:30 PM WOD
8 x 6 @ 95 lbs
16
Shawn
Johnson
5:30 PM WOD
8 x 6 @ 95 lbs
16
Sheri
Baker
8:30 AM WOD
8 x 6 @ 95 lbs
16
Steve
Jones
12:00 PM WOD
8 x 6 @ 95 lbs
16
Tim
Zuk
6:00 AM WOD
8 x 6 @ 95 lbs
16
TIMMY
5:30 PM WOD
8 x 6 @ 95 lbs
16
Toni
Blair
5:30 PM WOD
8 x 6 @ 95 lbs
no weight for lunges
17
Claire
Nettleton
12:00 PM WOD
8 x 6 @ 90 lbs
18
Courtney
Prokosch
9:30 AM CrossFit
8 x 6 @ 85 lbs
18
Jonathan
Murry
6:00 AM WOD
8 x 6 @ 85 lbs
18
Lindsey
Angell
5:30 PM WOD
8 x 6 @ 85 lbs
18
Mark
A. Toma
5:30 PM WOD
8 x 6 @ 85 lbs
no lunge
18
Monica
Petrone
5:30 PM WOD
8 x 6 @ 85 lbs
18
Olivia
Dias
6:00 AM WOD
8 x 6 @ 85 lbs
18
Sawyer
Mizer
6:00 AM WOD
8 x 6 @ 85 lbs
18
Shannon
Redpath
12:00 PM WOD
8 x 6 @ 85 lbs
19
Joyce
Kintz
4:30 PM WOD
8 x 6 @ 83 lbs
20
Amica
Cooke
9:30 AM WOD
8 x 6 @ 75 lbs
20
Amy
Klampe
6:00 AM WOD
8 x 6 @ 75 lbs
20
Delia
Miranda
8:30 AM WOD
8 x 6 @ 75 lbs
20
Denise
P
12:00 PM WOD
8 x 6 @ 75 lbs
20
Private
9:30 AM WOD
8 x 6 @ 75 lbs
20
Lisa
Udland
12:00 PM WOD
8 x 6 @ 75 lbs
20
Liz
Marik
6:30 PM WOD
8 x 6 @ 75 lbs
20
Megan
Cooper
5:00 AM WOD
8 x 6 @ 75 lbs
21
Cheryl
Pellegrini
5:00 AM WOD
8 x 6 @ 65 lbs
21
Kila
Dunham
5:30 PM WOD
8 x 6 @ 65 lbs
22
Amy
Holcomb
4:30 PM WOD
8 x 6 @ 55 lbs
1st time squats in 5 months, knee felt ok!
22
Colleen
Frazier
5:00 AM WOD
8 x 6 @ 55 lbs
105#back squat; scaled lunge
22
Hayli
Librande
9:30 AM WOD
8 x 6 @ 55 lbs
went light today...
22
Mike
Petrone
5:30 PM WOD
8 x 6 @ 55 lbs
22
Toni
Aldana
6:00 AM WOD
8 x 6 @ 55 lbs
23
brenda
harrington
6:30 PM WOD
8 x 6 @ 45 lbs
23
Emily
Rue
5:00 AM WOD
8 x 6 @ 45 lbs
23
Sherrill
Conley
8:30 AM WOD
8 x 6 @ 45 lbs
24
Dana
Toma
5:30 PM WOD
8 x 6 @ 35 lbs
25
Private
6:00 AM WOD
8 x 6 @ 0 lbs
25
Jamie
Teeples
12:00 PM WOD
8 x 4 @ 125 lbs
60 # lunges.
25
Matt
Thompson
9:30 AM WOD
7 x 6 @ 155 lbs
1x145 2x135
25
Ali
Gehring
5:30 PM WOD
6 x 10 @ 105 lbs
10-20 lunges each set at 85
25
Nick
Anderson
6:30 PM WOD
6 x 6 @ 55 lbs
25
Nick
Williams
12:00 PM WOD
6 x 6 @ 135 lbs
25
Shawnette
Anderson
6:30 PM WOD
6 x 6 @ 75 lbs
25
Stephanie
Foley
12:00 PM WOD
6 x 6 @ 60 lbs
25
Alex
Przybylowski
5:30 PM WOD
4 x 6 @ 155 lbs
4x6 155#, 4x6 135#
25
Bejan
Rejaian
4:30 PM WOD
4 x 6 @ 230 lbs
25
Jenni
Bollmann
9:30 AM WOD
4 x 6 @ 105 lbs
25
Peter
Kauss
5:30 PM WOD
3 x 6 @ 185 lbs
25
Shawnette
Anderson
9:30 AM WOD
3 x 6 @ 95 lbs
1 @85, 1 @75, 2@ 65, 1 @45
25
Casey
Craig
3:30 PM WOD
1 x 6 @ 185 lbs
OHS 95-135-135-135-155-155-165-185
25
Kenny
Crabtree
6:30 PM WOD
1 x 6 @ 135 lbs
95 115 115 125 125 135
25
Kortnie
Crabtree
6:30 PM WOD
1 x 6 @ 95 lbs
25
Thanh
Vo
5:00 AM WOD
1 x 6 @ 215 lbs
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