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Components
Squat/Lunge Complex
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 9-24-18 - 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):
97 (52/45)
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
Male 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
Froningisd ...
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
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
Adam
Soto
5:30 PM WOD
8 x 6 @ 135 lbs
9
Alex
Humphreys
5:00 AM WOD
8 x 6 @ 135 lbs
9
Erick
Hernandez
6:00 AM WOD
8 x 6 @ 135 lbs
9
Matt
Polacek
12:00 PM WOD
8 x 6 @ 135 lbs
10
Dale
Mizer
6:00 AM WOD
8 x 6 @ 125 lbs
11
Bensen
Craig
3:30 PM WOD
8 x 6 @ 115 lbs
11
Jerod
Condit
6:00 AM WOD
8 x 6 @ 115 lbs
11
John
Foley
12:00 PM WOD
8 x 6 @ 115 lbs
11
Joseph
McClish
6:30 PM WOD
8 x 6 @ 115 lbs
11
Michael
George
3:30 Open Gym
8 x 6 @ 115 lbs
12
Reid
Holcomb
5:00 AM WOD
8 x 6 @ 95 lbs
12
Robert
Salberg
5:30 PM WOD
8 x 6 @ 95 lbs
12
Shawn
Johnson
5:30 PM WOD
8 x 6 @ 95 lbs
12
Steve
Jones
12:00 PM WOD
8 x 6 @ 95 lbs
12
Tim
Zuk
6:00 AM WOD
8 x 6 @ 95 lbs
12
TIMMY
5:30 PM WOD
8 x 6 @ 95 lbs
13
Jonathan
Murry
6:00 AM WOD
8 x 6 @ 85 lbs
13
Mark
A. Toma
5:30 PM WOD
8 x 6 @ 85 lbs
no lunge
13
Sawyer
Mizer
6:00 AM WOD
8 x 6 @ 85 lbs
14
Mike
Petrone
5:30 PM WOD
8 x 6 @ 55 lbs
15
Jamie
Teeples
12:00 PM WOD
8 x 4 @ 125 lbs
60 # lunges.
15
Matt
Thompson
9:30 AM WOD
7 x 6 @ 155 lbs
1x145 2x135
15
Nick
Anderson
6:30 PM WOD
6 x 6 @ 55 lbs
15
Nick
Williams
12:00 PM WOD
6 x 6 @ 135 lbs
15
Alex
Przybylowski
5:30 PM WOD
4 x 6 @ 155 lbs
4x6 155#, 4x6 135#
15
Bejan
Rejaian
4:30 PM WOD
4 x 6 @ 230 lbs
15
Peter "Bir ...
Kauss
5:30 PM WOD
3 x 6 @ 185 lbs
15
Casey
Craig
3:30 PM WOD
1 x 6 @ 185 lbs
OHS 95-135-135-135-155-155-165-185
15
Kenny
Crabtree
6:30 PM WOD
1 x 6 @ 135 lbs
95 115 115 125 125 135
15
Thanh
Vo
5:00 AM WOD
1 x 6 @ 215 lbs
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
8 x 6 @ 155 lbs
2
Alexis
Shimada
4:30 PM WOD
8 x 6 @ 145 lbs
2
Heather
Leaks
5:30 PM WOD
8 x 6 @ 145 lbs
3
Nikki
Moore
5:30 PM WOD
8 x 6 @ 135 lbs
4
Jessica
Warburton
6:30 PM WOD
8 x 6 @ 120 lbs
5
Veronica
Wilcox
4:30 PM WOD
8 x 6 @ 115 lbs
Left hip recovering
6
Theresa
Williams
12:00 PM WOD
8 x 6 @ 110 lbs
7
Jody
Chase
6:30 PM WOD
8 x 6 @ 105 lbs
7
Jordan
Biehle
4:30 PM WOD
8 x 6 @ 105 lbs
8
KIRA
DACZEWITZ
5:00 AM WOD
8 x 6 @ 95 lbs
8
Sarah
Taylor-Green
4:30 PM WOD
8 x 6 @ 95 lbs
8
Sheri
Baker
8:30 AM WOD
8 x 6 @ 95 lbs
8
Toni
Blair
5:30 PM WOD
8 x 6 @ 95 lbs
no weight for lunges
9
Claire
Nettleton
12:00 PM WOD
8 x 6 @ 90 lbs
10
Courtney
Prokosch
9:30 AM CrossFit
8 x 6 @ 85 lbs
10
Lindsey
Angell
5:30 PM WOD
8 x 6 @ 85 lbs
10
Monica
Petrone
5:30 PM WOD
8 x 6 @ 85 lbs
10
Olivia
Dias
6:00 AM WOD
8 x 6 @ 85 lbs
10
Shannon
Redpath
12:00 PM WOD
8 x 6 @ 85 lbs
11
Joyce
Kintz
4:30 PM WOD
8 x 6 @ 83 lbs
12
Amica
Cooke
9:30 AM WOD
8 x 6 @ 75 lbs
12
Amy
Welsh
6:00 AM WOD
8 x 6 @ 75 lbs
12
Delia
Miranda
8:30 AM WOD
8 x 6 @ 75 lbs
12
Denise
P
12:00 PM WOD
8 x 6 @ 75 lbs
12
Private
9:30 AM WOD
8 x 6 @ 75 lbs
12
Lisa
Udland
12:00 PM WOD
8 x 6 @ 75 lbs
12
Liz
Marik
6:30 PM WOD
8 x 6 @ 75 lbs
12
Megan
Cooper
5:00 AM WOD
8 x 6 @ 75 lbs
13
Cheryl
Pellegrini
5:00 AM WOD
8 x 6 @ 65 lbs
13
Kila
Dunham
5:30 PM WOD
8 x 6 @ 65 lbs
14
Amy
Holcomb
4:30 PM WOD
8 x 6 @ 55 lbs
1st time squats in 5 months, knee felt ok!
14
Colleen
Frazier
5:00 AM WOD
8 x 6 @ 55 lbs
105#back squat; scaled lunge
14
Hayli
Librande
9:30 AM WOD
8 x 6 @ 55 lbs
went light today...
14
Toni
Aldana
6:00 AM WOD
8 x 6 @ 55 lbs
15
brenda
harrington
6:30 PM WOD
8 x 6 @ 45 lbs
15
Emily
Rue
5:00 AM WOD
8 x 6 @ 45 lbs
15
Sherrill
Conley
8:30 AM WOD
8 x 6 @ 45 lbs
16
Dana
Toma
5:30 PM WOD
8 x 6 @ 35 lbs
17
Private
6:00 AM WOD
8 x 6 @ 0 lbs
17
Ali
Gehring
5:30 PM WOD
6 x 10 @ 105 lbs
10-20 lunges each set at 85
17
Shawnette
Anderson
6:30 PM WOD
6 x 6 @ 75 lbs
17
Stephanie
Foley
12:00 PM WOD
6 x 6 @ 60 lbs
17
Jenni
Bollmann
9:30 AM WOD
4 x 6 @ 105 lbs
17
Shawnette
Anderson
9:30 AM WOD
3 x 6 @ 95 lbs
1 @85, 1 @75, 2@ 65, 1 @45
17
Kortnie
Crabtree
6:30 PM WOD
1 x 6 @ 95 lbs
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