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So Fresh So Clean
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 10-30-18 - 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 10-30-18
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: So Fresh So Clean (Every 90s for 10 rounds (AHAP).)
Complex: 1 Clean, 1 Hang Clean, 1 Front Squat
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
2 Lunges (with 50/30 slam ball)
2 Ball Slams
1 rope climb
* Increase lunges and ball slams by 2 each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 30, 2018
Clients:
Men / Women
All Clients
Leaderboard
So Fresh So Clean
Andy Wodtiger
10/30/2018
10 x 1 @ 225 lbs
Tony Moul
10/30/2018
10 x 1 @ 215 lbs
Joe Chase
10/30/2018
10 x 1 @ 185 lbs
Clients
1
Andy
Wodtiger
12:00 PM WOD
10 x 1 @ 225 lbs
8x 225, 1x 235, 1x245
2
Hugh
Barnett
6:30 PM WOD
10 x 1 @ 215 lbs
3 x 220
2
Tony
Moul
3:30 PM WOD
10 x 1 @ 215 lbs
3
Collin
Kayser
6:30 PM WOD
10 x 1 @ 210 lbs
4
Gabriel
Darland
5:30 PM WOD
10 x 1 @ 205 lbs
5
Michael
Keefer
5:30 PM WOD
10 x 1 @ 195 lbs
6
Aaron
Gerken
3:30 PM WOD
10 x 2 @ 185 lbs
started with 135 and added
6
Joe
Chase
6:30 PM WOD
10 x 1 @ 185 lbs
5@185 5@195
6
Paul
Jones
4:30 PM WOD
10 x 1 @ 185 lbs
7
Michael
Robinson
3:30 PM WOD
10 x 1 @ 155 lbs
7
Ted
TooTall
3:30 PM WOD
10 x 1 @ 155 lbs
7
Tim
Zuk
6:00 AM WOD
10 x 1 @ 155 lbs
8
Amanda
Koonce
4:30 PM WOD
10 x 1 @ 145 lbs
Increased weight from 105-145 over 10 rounds
8
Jon
Erickson
3:30 Open Gym
10 x 1 @ 145 lbs
9
TIMMY
3:30 PM WOD
10 x 1 @ 140 lbs
10
Chris
Rasmussen
4:30 PM WOD
10 x 1 @ 135 lbs
Did 155 once failed 2x. But adjusted back to 135
10
Conner
Winkler
12:00 PM WOD
10 x 1 @ 135 lbs
10
Ernie
martin
4:30 PM WOD
10 x 1 @ 135 lbs
10
Joseph
McClish
6:30 PM WOD
10 x 1 @ 135 lbs
10
Steve
Marik
6:30 PM WOD
10 x 1 @ 135 lbs
10
Tom
Dalke
4:30 PM WOD
10 x 1 @ 135 lbs
11
Michelle
Robinson
3:30 PM WOD
10 x 1 @ 120 lbs
12
Jenni
Bollmann
3:30 PM WOD
10 x 1 @ 115 lbs
12
Jose
Miranda
5-7 AM Open Gym
10 x 1 @ 115 lbs
12
Krista
Sites
5:30 PM WOD
10 x 1 @ 115 lbs
1x135, 1x140, 1x150
13
Theresa
Williams
3:30 Open Gym
10 x 1 @ 105 lbs
same weight through out plus some gobbler practice
14
Heidi
Zuk
6:00 AM WOD
10 x 1 @ 100 lbs
15
Lynette
Hawkins
12:00 PM WOD
10 x 1 @ 95 lbs
16
Jenny
Ammon
4:30 PM WOD
10 x 1 @ 85 lbs
16
Jody
Chase
6:30 PM WOD
10 x 1 @ 85 lbs
17
Emily
Curtis
5:30 PM WOD
10 x 1 @ 80 lbs
18
Sheri
Baker
9:30 AM WOD
10 x 1 @ 75 lbs
18
Tori
Shine
3:30 PM WOD
10 x 1 @ 75 lbs
19
Amy
Klampe
6:00 AM WOD
10 x 1 @ 65 lbs
19
Caitlin
Smith
5:30 PM WOD
10 x 1 @ 65 lbs
19
Liz
Marik
6:30 PM WOD
10 x 1 @ 65 lbs
19
Luisa
Nunez
5:30 PM WOD
10 x 1 @ 65 lbs
20
Private
4:30 PM WOD
10 x 1 @ 55 lbs
20
Lindsey
Angell
5:30 PM WOD
10 x 1 @ 55 lbs
20
Teri
Parkerson
3:30 PM WOD
10 x 1 @ 55 lbs
21
Teddi
Tate
4:30 PM WOD
10 x 1 @ 50 lbs
22
Hayli
Librande
9:30 AM WOD
9 x 1 @ 70 lbs
dumbbells!
22
Claire
Nettleton
9:30 AM WOD
8 x 1 @ 85 lbs
2@75#
22
Ryan
Wuest
12:00 PM WOD
8 x 1 @ 165 lbs
22
Peter
Kauss
6:30 PM WOD
5 x 1 @ 195 lbs
22
Caedmon
Blair
3:30 Open Gym
4 x 1 @ 205 lbs
22
Daniel
Fleming
9:30 AM WOD
4 x 1 @ 185 lbs
22
Nick
Williams
6:30 PM WOD
4 x 1 @ 185 lbs
22
Ben
Morehouse
4:30 PM WOD
3 x 1 @ 185 lbs
22
Jonathan
Murry
6:00 AM WOD
3 x 1 @ 125 lbs
22
Sean
Cooper
3:30 Open Gym
3 x 1 @ 185 lbs
22
Chris
Dunlap
3:30 PM WOD
2 x 1 @ 185 lbs
22
John
Harrington
6:00 AM WOD
2 x 1 @ 155 lbs
22
Rhett
Cooper
3:30 Open Gym
2 x 1 @ 155 lbs
22
Alex
Przybylowski
5:30 PM WOD
1 x 1 @ 185 lbs
22
Alexis
Shimada
4:30 PM WOD
1 x 1 @ 160 lbs
PC + HSC + FS
22
Brent
Redpath
5:30 PM WOD
1 x 1 @ 185 lbs
22
Josh
Hunt
3:30 Open Gym
1 x 1 @ 205 lbs
22
Joyce
Kintz
4:30 PM WOD
1 x 1 @ 115 lbs
previous reps at weights 95-110
22
Kip
Patterson
6:00 AM WOD
1 x 1 @ 195 lbs
other 9 sets range 135-190#
22
Michael
Toma
3:30 Open Gym
1 x 1 @ 245 lbs
22
Nicole
Miller
3:30 Open Gym
1 x 1 @ 140 lbs
95, 105, 105, 110, 115, 120, 125, 130, 135, 140
22
Perry
DeJoode
4:30 PM WOD
1 x 1 @ 225 lbs
22
Silas
Heisler
6:30 PM WOD
1 x 1 @ 185 lbs
135 / 165 / 185
22
Stephanie
Hull
6:30 PM WOD
1 x 1 @ 120 lbs
22
Steve
South
12:00 PM WOD
1 x 1 @ 245 lbs
22
Steven
DeLess
5:30 PM WOD
1 x 1 @ 255 lbs
22
Toni
Blair
4:30 PM WOD
1 x 1 @ 120 lbs
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