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Back Squat
Metcon
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(All)
CrossFit Salem South
CrossFit West Salem
Program
Child Care
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West CrossFit Kids (3-7)
West CrossFit Kids (6-9)
West CrossFit Kids (8+)
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Youth Program South
Date
WOD
Mon 10-14-19s - CrossFit Salem South
Mon 10/14/19 - 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
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):
0 (0/0)
WOD
Mon 10-14-19s
1: Back Squat (10x3 (20X2 tempo) 15:00)
2 = 2 second eccentric phase (descending into the squat).
0 = No pause at the bottom of the squat
X = Fast (explode) up
2 = 2 sec rest at the top
If you geek out on the science go here:
https://youtu.be/TQxMvpe2lQ8
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
Bike 10/8 calories
5 strict handstand push ups
5 cleans (185/135)
Scaling:
Beginner: 95/65 Cleans, Pike HSPU or seated DB press
Intermediate: 145/95 Cleans, Kipping or modified HSPU
Adv: As awritten
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Back Squat
Steve South
10 x 3 @ 315 lbs
Jason Murphy
10 x 3 @ 275 lbs
Cody Labahn
10 x 3 @ 275 lbs
Athletes
1
Steve
South
5:30 PM WOD
10 x 3 @ 315 lbs
2
Chris
Dunlap
5:30 PM WOD
10 x 3 @ 245 lbs
2
Scott
Seo
5:00 AM WOD
10 x 3 @ 245 lbs
3
Tony
Moul
3:30 PM WOD
10 x 3 @ 235 lbs
4
Andy
Wodtiger
3:30 PM WOD
10 x 3 @ 225 lbs
4
Dave
sWolcott
12:00 PM WOD
10 x 3 @ 225 lbs
4
Joe
Chase
6:30 PM WOD
10 x 3 @ 225 lbs
4
Private
9:30 AM WOD
10 x 3 @ 225 lbs
4
Matthew
Ptacek
4:30 PM WOD
10 x 3 @ 225 lbs
4
Stephen
Carroll
3:30 PM WOD
10 x 3 @ 225 lbs
5
Dale
Mizer
6:00 AM WOD
10 x 3 @ 205 lbs
6
Heather
Leaks
5:30 PM WOD
10 x 3 @ 190 lbs
7
Melissa
Maurer
4:30 PM WOD
10 x 3 @ 185 lbs
7
Paul
Jones
4:30 PM WOD
10 x 3 @ 185 lbs
8
Riley
Alfaqeeh
5:30 PM WOD
10 x 3 @ 175 lbs
9
Priscilla
Hawley
5:30 PM WOD
10 x 3 @ 165 lbs
9
Sum
Ting Wong
9:30 AM WOD
10 x 3 @ 165 lbs
10
Daniel
DiFabio
4:30 PM WOD
10 x 3 @ 155 lbs
10
Jacob
Schaefer
6:00 AM WOD
10 x 3 @ 155 lbs
10
Matt
O'Connor
6:00 AM WOD
10 x 3 @ 155 lbs
11
Bob
Rindy
5:30 PM WOD
10 x 3 @ 135 lbs
11
Colleen
Frazier
5:00 AM WOD
10 x 3 @ 135 lbs
11
Sara
Roth
9:30 AM WOD
10 x 3 @ 135 lbs
12
John
Whitfield
4:30 PM WOD
11 x 3 @ 125 lbs
12
Claire
Nettleton
9:30 AM WOD
10 x 3 @ 125 lbs
12
Kay
Metzger
8:30 AM WOD
10 x 3 @ 125 lbs
13
Bill
Berman
6:00 AM WOD
10 x 3 @ 115 lbs
13
Private
6:00 AM WOD
10 x 3 @ 115 lbs
13
Jody
Chase
6:30 PM WOD
10 x 3 @ 115 lbs
13
Sheri
Baker
8:30 AM WOD
10 x 3 @ 115 lbs
14
Melissa
Gonzalez
4:30 PM WOD
10 x 3 @ 105 lbs
14
Teresa
Anderson
5:30 PM WOD
10 x 3 @ 105 lbs
15
Jennifer
Lentz
6:00 AM WOD
10 x 3 @ 95 lbs
15
Shar
Schaefer
9:30 AM WOD
10 x 3 @ 95 lbs
16
Jessica
Warburton
5:30 PM WOD
10 x 3 @ 85 lbs
16
Stephanie
Vincent
5:30 PM WOD
10 x 3 @ 85 lbs
17
Cheryl
Pellegrini
5:00 AM WOD
10 x 3 @ 80 lbs
18
Hayli
Librande
8:30 AM WOD
10 x 3 @ 75 lbs
18
Jenniffer
Bakke
5:00 AM WOD
10 x 3 @ 75 lbs
19
Heidi
Chin
12:00 PM WOD
10 x 3 @ 65 lbs
20
Julia
Alpernas
5:00 AM WOD
10 x 3 @ 58 lbs
21
Alyssa
Henry
4:30 PM WOD
10 x 3 @ 55 lbs
21
Laurelin
Whitfield
4:30 PM WOD
10 x 3 @ 55 lbs
21
Ruby
Martinez
5:00 AM WOD
10 x 3 @ 55 lbs
22
Ian
Plummer
12:00 PM WOD
10 x 3 @ 0 lbs
no squats, 531 deadlift day
22
Marcia
Kauss
12:00 PM WOD
10 x 3 @ 0 lbs
15 bar +5, +10lbs
22
Thais
Rodick
5:00 AM WOD
10 x 3 @ 0 lbs
85
22
Ona
Lisa Wolcott
12:00 PM WOD
7 x 3 @ 125 lbs
22
Lynette
Hawkins
9:30 AM WOD
6 x 3 @ 105 lbs
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