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Components
Back Squat
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)
Youth Program South
Date
Workout
Tue 1/28/20 - CrossFit West Salem
Tue 1-28-20s - 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):
22 (13/9)
Workout
Tue 1/28/20
1: Back Squat (5-5-5 @ 40, 50, 60% of your working weight)
Back Squat
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 18min.
50ft walking front rack lung KBx1 (53/35)
3 Rounds of:
5 Chest to Bar Pull – ups
10 Push – ups
15 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 28, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Daniel
Esborg
4:30 PM WOD
3 x 5 @ 245 lbs
2
John
Richey
6:00 AM WOD
3 x 5 @ 195 lbs
3
Perry
DeJoode
4:30 PM WOD
3 x 5 @ 190 lbs
4
Steve
Marik
6:30 PM WOD
3 x 5 @ 185 lbs
5
Grant
Shaw
3:30 Open Gym
3 x 5 @ 165 lbs
5
Rob
Paulson
6:30 PM WOD
3 x 5 @ 165 lbs
6
Tim
Zuk
6:00 AM WOD
3 x 5 @ 125 lbs
7
Mark
Dishion
6:00 AM WOD
3 x 5 @ 86 lbs
Deload week
8
Steven
Monroe
4:30 PM WOD
3 x 5 @ 84 lbs
9
Kip
Patterson
6:00 AM WOD
1 x 10 @ 220 lbs
followed wendler
9
Carlos
Rodriguez
6:30 PM WOD
1 x 5 @ 195 lbs
9
Cole
Ewert
6:30 PM WOD
1 x 5 @ 175 lbs
9
Caedmon
Blair
6:00 AM WOD
1 x 2 @ 295 lbs
Female Clients
1
Nicole
Miller
3:30 Open Gym
3 x 5 @ 115 lbs
75/95/115
2
Amy
Welsh
4:30 PM WOD
3 x 5 @ 105 lbs
45.55.65.85.105
3
Toni
Blair
4:30 PM WOD
3 x 5 @ 100 lbs
4
Janelle
Douglass
5:30 PM WOD
3 x 5 @ 95 lbs
4
Joyce
Kintz
5:30 PM WOD
3 x 5 @ 95 lbs
5
Ashley
Board
5:30 PM WOD
3 x 5 @ 85 lbs
6
Heather
Staats
6:00 AM WOD
3 x 5 @ 70 lbs
7
Carol
Dishion
6:00 AM WOD
3 x 5 @ 50 lbs
8
Amy
Holcomb
4:30 PM WOD
1 x 5 @ 115 lbs
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