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Components
Back 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
Tue 9/24/19 - CrossFit West Salem
Tue 9-24-19s - CrossFit Salem South
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM 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
Tue 9/24/19
1: Back Squat (5x6 @ 60%)
2: Metcon (4 Rounds for time)
5 rounds, each for time of:
10/7 Calories on Ass. Bike
10 Power snatches (75/55) *Option #2: DB (x1) (50/35)
10 Pull – ups
10/7 Calories on Ass. Bike
Rest 3 minutes between each interval
**Rx+ (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 24, 2019
Clients:
Men / Women
All Clients
Leaderboard
Back Squat
Jason Murphy
09/24/2019
5 x 6 @ 220 lbs
Josh Moore
09/24/2019
5 x 6 @ 205 lbs
Cole Ewert
09/24/2019
5 x 6 @ 185 lbs
Clients
1
Daniel
Esborg
5:30 PM WOD
5 x 6 @ 225 lbs
2
Jason
Murphy
5:30 PM WOD
5 x 6 @ 220 lbs
3
Josh
Moore
3:30 Open Gym
5 x 6 @ 205 lbs
4
Cole
Ewert
6:00 AM WOD
5 x 6 @ 185 lbs
5
Grant
Shaw
3:30 Open Gym
5 x 6 @ 175 lbs
6
Boaz
Blair
6:00 AM WOD
5 x 6 @ 165 lbs
7
Michael
George
5:30 PM WOD
5 x 6 @ 155 lbs
7
Pablo
Medina
4:30 PM WOD
5 x 6 @ 155 lbs
8
Katie
Paulson
5:30 PM WOD
5 x 6 @ 145 lbs
9
Amy
Holcomb
4:30 PM WOD
5 x 6 @ 125 lbs
9
KIRA
DACZEWITZ
6:00 AM WOD
5 x 6 @ 125 lbs
9
Nicole
Miller
4:30 PM WOD
5 x 6 @ 125 lbs
10
Amy
Klampe
6:00 AM WOD
5 x 6 @ 105 lbs
10
Toni
Blair
4:30 PM WOD
5 x 6 @ 105 lbs
11
Joyce
Kintz
4:30 PM WOD
5 x 6 @ 103 lbs
12
Glenn
Miller
4:30 PM WOD
5 x 6 @ 95 lbs
12
Lisa
Martin- Baker
6:00 AM WOD
5 x 6 @ 95 lbs
12
Rebecca
Esborg
5:30 PM WOD
5 x 6 @ 95 lbs
13
Caitlin
Smith
6:30 PM WOD
5 x 6 @ 85 lbs
13
Shannon
Redpath
4:30 PM WOD
5 x 6 @ 85 lbs
14
Courtney
Prokosch
6:00 AM WOD
5 x 6 @ 75 lbs
Wk after CA
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