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Components
Deadlift
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 8-14-18 - 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 Basics
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):
68 (35/33)
Workout
Tue 8-14-18
1: General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
2: Deadlift (30 reps AHAP)
Deadlift
30 singles at one weight, AHAP. In 20:00 Max
2: Metcon (AMRAP - Rounds and Reps)
AMRAP 18
25 cal bike
25 double unders
25 toes to bar
25 double unders
Run 400m
25 double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 14, 2018
Clients:
Men / Women
All Clients
Male Clients
1
Steven
DeLess
4:30 PM WOD
30 x 1 @ 405 lbs
2
Brandon
Kelly
4:30 PM WOD
30 x 1 @ 365 lbs
3
Andy
Froningisd ...
3:30 PM WOD
30 x 1 @ 345 lbs
3
Chris
Dunlap
3:30 PM WOD
30 x 1 @ 345 lbs
4
Josh
Moore
3:30 Open Gym
30 x 1 @ 325 lbs
4
Perry
DeJoode
4:30 PM WOD
30 x 1 @ 325 lbs
5
Bjoern
Bollmann
3:30 PM WOD
30 x 1 @ 315 lbs
5
Casey
Craig
3:30 PM WOD
30 x 1 @ 315 lbs
5
Joe
Chase
6:30 PM WOD
30 x 1 @ 315 lbs
5
Michael
Toma
3:30 Open Gym
30 x 1 @ 315 lbs
5
Tony
Moul
4:30 PM WOD
30 x 1 @ 315 lbs
6
Alex
Przybylowski
5:30 PM WOD
30 x 1 @ 305 lbs
6
Ben
Morehouse
4:30 PM WOD
30 x 1 @ 305 lbs
7
Curt
Wagner
4:30 PM WOD
30 x 1 @ 295 lbs
7
Josh
Hunt
5:30 PM WOD
30 x 1 @ 295 lbs
7
Thanh
Vo
5-7 AM Open Gym
30 x 1 @ 295 lbs
8
Vince
Baker
6:00 AM WOD
30 x 1 @ 285 lbs
9
Billy
Montgomery
5-7 AM Open Gym
30 x 1 @ 275 lbs
9
Nick
Williams
12:00 PM WOD
30 x 1 @ 275 lbs
9
Ryan
Wuest
12:00 PM WOD
30 x 1 @ 275 lbs
9
Sam
Weitnauer
6:30 PM WOD
30 x 1 @ 275 lbs
10
Michael
Robinson
3:30 PM WOD
30 x 1 @ 245 lbs
11
Collin
Kayser
6:30 PM WOD
30 x 1 @ 225 lbs
11
Dale
Mizer
5-7 AM Open Gym
30 x 1 @ 225 lbs
11
Kristopher
Elliott
6:30 PM WOD
30 x 1 @ 225 lbs
12
David
Ludi
5:30 PM WOD
30 x 1 @ 205 lbs
12
TIMMY
12:00 PM WOD
30 x 1 @ 205 lbs
13
Bensen
Craig
3:30 PM WOD
30 x 1 @ 185 lbs
13
Casey
Lucas
5:30 PM WOD
30 x 1 @ 185 lbs
13
Mark
A. Toma
5:30 PM WOD
30 x 1 @ 185 lbs
13
Michael
McCarthy
12:00 PM WOD
30 x 1 @ 185 lbs
13
Tyler
Case
6:30 PM WOD
30 x 1 @ 185 lbs
14
Robert
Salberg
4:30 PM WOD
30 x 1 @ 125 lbs
15
Cameron
Follas
5:30 PM WOD
20 x 1 @ 275 lbs
15
Paul
Jones
4:30 PM WOD
6 x 5 @ 295 lbs
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
30 x 1 @ 305 lbs
2
Melissa
Maurer
6:30 PM WOD
30 x 1 @ 255 lbs
10 sets of 3
2
Sylvia
Jimenez
5:30 PM WOD
30 x 1 @ 255 lbs
3
Alexis
Shimada
4:30 PM WOD
30 x 1 @ 245 lbs
4
Sara
Brown
3:30 PM WOD
30 x 1 @ 240 lbs
5
Krista
Sites
5:30 PM WOD
30 x 1 @ 205 lbs
5
Toni
Blair
4:30 PM WOD
30 x 1 @ 205 lbs
6
Amanda
Koonce
12:00 PM WOD
30 x 1 @ 200 lbs
7
Josie
Blankenship
9:30 AM WOD
30 x 1 @ 185 lbs
7
Veronica
Wilcox
12:00 PM WOD
30 x 1 @ 185 lbs
6 sets of 5
8
Carol
Bolliger
6:30 PM WOD
30 x 1 @ 175 lbs
8
Jody
Chase
6:30 PM WOD
30 x 1 @ 175 lbs
8
Michelle
Robinson
3:30 PM WOD
30 x 1 @ 175 lbs
Should have gone heavier
8
Sarah
Kelly
4:30 PM WOD
30 x 1 @ 175 lbs
175-195
9
Debbie
Navarro
4:30 PM WOD
30 x 1 @ 165 lbs
9
Deidre
Jones
9:30 AM WOD
30 x 1 @ 165 lbs
9
Liz
Marik
6:30 PM WOD
30 x 1 @ 165 lbs
10
Audrey
Pakulak
9:30 AM WOD
30 x 1 @ 155 lbs
10
Jessica
Warburton
6:30 PM WOD
30 x 1 @ 155 lbs
10
Maria
Arellano
6:30 PM WOD
30 x 1 @ 155 lbs
10
Susan
Taylor
5:30 PM WOD
30 x 1 @ 155 lbs
11
Joyce
Kintz
3:30 Open Gym
30 x 1 @ 150 lbs
12
Claire
Nettleton
9:30 AM WOD
30 x 1 @ 145 lbs
13
Ali
Gehring
5:30 PM WOD
30 x 1 @ 135 lbs
13
Pam
Smith
3:30 PM WOD
30 x 1 @ 135 lbs
14
Denise
P
12:00 PM WOD
30 x 1 @ 125 lbs
30 @ 95#
14
"Fiddy"
Ramirez
9:30 AM WOD
30 x 1 @ 125 lbs
14
Gab
Ludi
5:30 PM WOD
30 x 1 @ 125 lbs
15
Marin
Kennedy
3:30 PM WOD
30 x 1 @ 105 lbs
16
Dana
Toma
5:30 PM WOD
30 x 1 @ 85 lbs
16
Teddi
Tate
4:30 PM WOD
30 x 1 @ 85 lbs
17
brenda
harrington
5:30 PM WOD
30 x 1 @ 80 lbs
18
Hayli
Librande
9:30 AM WOD
5 x 1 @ 135 lbs
rest at 125
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