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Components
Front 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 10-23-18 - CrossFit Salem South - CrossFit West Salem
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 10-23-18
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: Front Squat (20:00 to find 1RM)
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00
3 Squat Cleans (185/95)
Run 100m
Basics 75/45
Int 115/75
Adv as written
Rx+ 225/155
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, October 23, 2018
Clients:
Men / Women
All Clients
Leaderboard
Front Squat
Mike McIntosh
07/24/2015
1 x 1 @ 365 lbs
Rick Metzger
10/02/2017
1 x 1 @ 345 lbs
Cody Labahn
09/30/2019
1 x 1 @ 335 lbs
Clients
1
Mike
McIntosh
5:30 PM WOD
1 x 1 @ 355 lbs
missed 365#
2
Billy
Montgomery
5:30 PM WOD
1 x 1 @ 335 lbs
Fail 355
2
Michael
Keefer
12:00 PM WOD
1 x 1 @ 335 lbs
3
Casey
Craig
3:30 PM WOD
1 x 1 @ 325 lbs
3
Hugh
Barnett
5:30 PM WOD
1 x 1 @ 325 lbs
3
Steven
DeLess
4:30 PM WOD
1 x 1 @ 325 lbs
4
Josh
Moore
3:30 Open Gym
1 x 1 @ 320 lbs
5
Cody
Labahn
6:30 PM WOD
1 x 1 @ 315 lbs
5
Rick
Metzger
4:30 PM WOD
1 x 1 @ 315 lbs
5
Steve
South
9:30 AM WOD
1 x 1 @ 315 lbs
6
Paul
Vasend
5-7 AM Open Gym
1 x 1 @ 310 lbs
7
Michael
Toma
3:30 Open Gym
1 x 1 @ 300 lbs
8
Caedmon
Blair
3:30 Open Gym
1 x 1 @ 285 lbs
8
Perry
DeJoode
4:30 PM WOD
1 x 1 @ 285 lbs
8
Tony
Moul
4:30 PM WOD
1 x 1 @ 285 lbs
9
Ben
Morehouse
4:30 PM WOD
1 x 1 @ 275 lbs
9
Chris
Dunlap
3:30 PM WOD
1 x 1 @ 275 lbs
9
Kip
Patterson
6:00 AM WOD
1 x 1 @ 275 lbs
9
Silas
Heisler
6:30 PM WOD
1 x 1 @ 275 lbs
10
Aaron
Gerken
3:30 PM WOD
1 x 1 @ 255 lbs
10
Sean
Cooper
4:30 PM WOD
1 x 1 @ 255 lbs
11
Casey
Lucas
4:30 PM WOD
1 x 1 @ 245 lbs
11
Gabriel
Darland
4:30 PM WOD
1 x 1 @ 245 lbs
11
Peter
Kauss
5:30 PM WOD
1 x 1 @ 245 lbs
missed 255 twice
11
Shawn
Johnson
4:30 PM WOD
1 x 1 @ 245 lbs
12
Kristopher
Elliott
6:30 PM WOD
1 x 1 @ 235 lbs
13
Private
9:30 AM WOD
1 x 1 @ 225 lbs
13
Juan
Ibarra
6:30 PM WOD
1 x 1 @ 225 lbs
hANDICAP BAR
13
Ryan
Wuest
12:00 PM WOD
1 x 1 @ 225 lbs
14
Alex
Przybylowski
6:00 AM WOD
1 x 1 @ 215 lbs
14
Joseph
McClish
6:30 PM WOD
1 x 1 @ 215 lbs
14
Melissa
Maurer
4:30 PM WOD
1 x 1 @ 215 lbs
15
Jamie
Teeples
12:00 PM WOD
1 x 1 @ 205 lbs
15
John
Graham
6:00 AM WOD
1 x 1 @ 205 lbs
15
Steve
Marik
6:30 PM WOD
1 x 1 @ 205 lbs
15
Troy
Willis
6:00 AM WOD
1 x 1 @ 205 lbs
weak sauce
16
Alexis
Shimada
6:00 AM WOD
1 x 1 @ 202.25 lbs
17
David
Ludi
6:30 PM WOD
1 x 1 @ 195 lbs
18
John
Harrington
6:00 AM WOD
1 x 1 @ 190 lbs
18
John
Harrington
6:00 AM WOD
1 x 1 @ 190 lbs
19
Conner
Winkler
9:30 AM WOD
1 x 1 @ 185 lbs
19
Keith
Sekishiro
6:30 PM WOD
1 x 1 @ 185 lbs
19
Nicole
Miller
4:30 PM WOD
1 x 1 @ 185 lbs
20
Ethan
Talmage
4:30 PM WOD
1 x 1 @ 175 lbs
21
Dex
Andersen
6:30 PM WOD
1 x 1 @ 165 lbs
21
Jason
Murphy
5:30 PM WOD
1 x 1 @ 165 lbs
1
21
Jonathan
Murry
6:00 AM WOD
1 x 1 @ 165 lbs
22
Bob
Rindy
4:30 PM WOD
1 x 1 @ 155 lbs
22
TIMMY
3:30 PM WOD
1 x 1 @ 155 lbs
23
Tishri
DeGraw
6:00 AM WOD
1 x 1 @ 150 lbs
24
Aimee
Murphy
6:00 AM WOD
1 x 1 @ 145 lbs
24
Bill
Berman
5-7 AM Open Gym
1 x 1 @ 145 lbs
24
Claire
Nettleton
9:30 AM WOD
1 x 1 @ 145 lbs
24
Colleen
Frazier
5-7 AM Open Gym
1 x 1 @ 145 lbs
24
Lindsey
Angell
5:30 PM WOD
1 x 1 @ 145 lbs
24
Olivia
Dias
6:30 PM WOD
1 x 1 @ 145 lbs
24
Robert
Salberg
4:30 PM WOD
1 x 1 @ 145 lbs
25
Private
5-7 AM Open Gym
1 x 1 @ 140 lbs
25
Mindi
Ashby
5:30 PM WOD
1 x 1 @ 140 lbs
25
Theresa
Williams
12:00 PM WOD
1 x 1 @ 140 lbs
struggle was real today
26
Sarah
Taylor-Green
4:30 PM WOD
2 x 1 @ 135 lbs
26
Henry
Medina
4:30 PM WOD
1 x 1 @ 135 lbs
26
Lynette
Hawkins
12:00 PM WOD
1 x 1 @ 135 lbs
26
Toni
Blair
6:00 AM WOD
1 x 1 @ 135 lbs
27
Cheryl
Pellegrini
5-7 AM Open Gym
1 x 1 @ 130 lbs
28
Melissa
Hedstrom
9:30 AM WOD
1 x 3 @ 125 lbs
28
Amy
Klampe
4:30 PM WOD
1 x 1 @ 125 lbs
28
Cambria
Blair
6:00 AM WOD
1 x 1 @ 125 lbs
28
Jenn
Graham
6:00 AM WOD
1 x 1 @ 125 lbs
28
Jessica
Warburton
6:30 PM WOD
1 x 1 @ 125 lbs
28
Joyce
Kintz
6:30 PM WOD
1 x 1 @ 125 lbs
28
Kay
Metzger
9:30 AM WOD
1 x 1 @ 125 lbs
28
Susan
Taylor
5:30 PM WOD
1 x 1 @ 125 lbs
29
Amica
Cooke
4:30 PM WOD
1 x 1 @ 115 lbs
30
Sarah
Smaldone
9:30 AM WOD
1 x 1 @ 110 lbs
31
Gab
Ludi
6:30 PM WOD
1 x 1 @ 100 lbs
32
Tori
Shine
3:30 PM WOD
1 x 1 @ 95 lbs
33
Emily
Curtis
4:30 PM WOD
1 x 1 @ 90 lbs
34
Private
4:30 PM WOD
10 x 1 @ 85 lbs
34
Angelica
Gress
5-7 AM Open Gym
1 x 1 @ 85 lbs
34
Courtney
Robison
9:30 AM WOD
1 x 1 @ 85 lbs
35
Lisa
Nair
6:00 AM WOD
1 x 1 @ 75 lbs
36
Teddi
Tate
4:30 PM WOD
1 x 1 @ 70 lbs
37
brenda
harrington
5:30 PM WOD
1 x 3 @ 65 lbs
38
Brittany
Gescher
6:30 PM WOD
7 x 5 @ 20 lbs
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