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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
Mon 3-16-20s - CrossFit Salem South
Mon 3/16/20 - 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 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):
48 (22/26)
Workout
Mon 3-16-20s
1: Back Squat (8x3, 1:15 per round)
Back Squat
Options: Sub another squat or 1RM a squat (front/back)
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00
12/10 Cal row or Ski
12 Wall Ball Shots (20/14)
12 Sit Ups
Rx+ Wall Ball Shots 9 reps @ 30/20#, 8 GHD sit ups
3: Metcon (No Measure)
Clean up and wipe down equipment used (5:00)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 16, 2020
Clients:
Men / Women
All Clients
Male Clients
1
Cody
Labahn
3:30 PM WOD
8 x 3 @ 315 lbs
1x3@335
2
Andy
Froningisd ...
12:00 PM WOD
8 x 3 @ 275 lbs
Worked up to a max of 345
2
Steve
South
5:30 PM WOD
8 x 3 @ 275 lbs
3
Tony
Moul
5:00 AM WOD
8 x 3 @ 255 lbs
4
Anthony
Melendez
4:30 PM WOD
8 x 3 @ 225 lbs
4
Daniel
DiFabio
4:30 PM WOD
8 x 3 @ 225 lbs
4
Nate
Solorio
5:30 PM WOD
8 x 3 @ 225 lbs
5
Dale
Mizer
6:00 AM WOD
8 x 3 @ 215 lbs
6
Jeffrey
Lowe
12:00 PM WOD
8 x 3 @ 195 lbs
7
Andy
Frank
12:00 PM WOD
8 x 3 @ 185 lbs
7
Jamie
Teeples
12:00 PM WOD
8 x 3 @ 185 lbs
7
Kristopher
Elliott
6:30 PM WOD
8 x 3 @ 185 lbs
7
Rudy
Garibay
12:00 PM WOD
8 x 3 @ 185 lbs
7
Tyler
Steckler
12:00 PM WOD
8 x 3 @ 185 lbs
8
Michael
McCarthy
12:00 PM WOD
8 x 3 @ 155 lbs
8
Michael
Robinson
3:30 PM WOD
8 x 3 @ 155 lbs
9
Ian
Plummer
5:30 PM WOD
8 x 3 @ 145 lbs
10
Arrin
Morris
3:30 PM WOD
8 x 3 @ 135 lbs
FS
11
Bob
Rindy
5:30 PM WOD
8 x 3 @ 125 lbs
12
Dan
Dixon
6:00 AM WOD
8 x 3 @ 105 lbs
13
Dave
sWolcott
12:00 PM WOD
1 x 1 @ 405 lbs
13
Derek
Peters
3:30 PM WOD
1 x 1 @ 250 lbs
Front squat 1rm PR !!!
Female Clients
1
Colleen
Frazier
5:00 AM WOD
8 x 3 @ 185 lbs
2
Heather
Leaks
5:30 PM WOD
8 x 3 @ 175 lbs
3
Sarah
Taylor-Green
12:00 PM WOD
8 x 3 @ 135 lbs
3
Susan
Taylor
5:30 PM WOD
8 x 3 @ 135 lbs
4
Claire
Nettleton
9:30 AM WOD
8 x 3 @ 125 lbs
4
Melanie
Nixon
5:30 PM WOD
8 x 3 @ 125 lbs
4
Ona
Lisa Wolcott
12:00 PM WOD
8 x 3 @ 125 lbs
4
Priscilla
Hawley
5:30 PM WOD
8 x 3 @ 125 lbs
4
Sheri
Baker
12:00 PM WOD
8 x 3 @ 125 lbs
5
Ayla
O'Scannell
5:30 PM WOD
8 x 3 @ 115 lbs
5
Lynette
Hawkins
9:30 AM WOD
8 x 3 @ 115 lbs
5
Maddy
Hedstrom
8:30 AM WOD
8 x 3 @ 115 lbs
5
Melissa
Hedstrom
8:30 AM WOD
8 x 3 @ 115 lbs
6
Deidre
Jones
4:30 PM WOD
8 x 3 @ 105 lbs
6
Jenny
Lentz
6:00 AM WOD
8 x 3 @ 105 lbs
6
Mallory
Conklin
8:30 AM WOD
8 x 3 @ 105 lbs
6
Ruby
Martinez
5:00 AM WOD
8 x 3 @ 105 lbs
25 + 10 wts 35 bar
6
Shar
Schaefer
9:30 AM WOD
8 x 3 @ 105 lbs
7
Cheryl
Pellegrini
5:00 AM WOD
8 x 3 @ 95 lbs
7
Julia
Alpernas
5:00 AM WOD
8 x 3 @ 95 lbs
7
Thais
Rodick
5:00 AM WOD
8 x 3 @ 95 lbs
8
Alyssa
Henry
5:30 PM WOD
8 x 3 @ 85 lbs
8
Lindsey
Angell
5:30 PM WOD
8 x 3 @ 85 lbs
8
Stephanie
Vincent
3:30 PM WOD
8 x 3 @ 85 lbs
Front squat
9
Heidi
Chin
12:00 PM WOD
8 x 3 @ 65 lbs
focused on depth & form
10
Sherrill
Conley
8:30 AM WOD
8 x 3 @ 35 lbs
full squat
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