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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 10/7/19 - CrossFit West Salem
Mon 10-7-19s - CrossFit Salem South
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 Open Gym
3:30 PM WOD
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):
46 (22/24)
Workout
Mon 10/7/19
1: Back Squat (5x5 @ 70-75%)
Back Squat
2: Metcon (Time)
5 Intervals of:
10 Burpee over bar
10 Hang Cleans (75/55)
10 Push Press
10 Burpee over bar
*Rest 3 min. between intervals
**Rx+ (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 07, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Daniel
Esborg
4:30 PM WOD
5 x 5 @ 290 lbs
2
Caedmon
Blair
5:00 AM WOD
5 x 5 @ 245 lbs
3
John
Richey
3:30 Open Gym
5 x 5 @ 225 lbs
4
Grant
Shaw
12:00 PM WOD
5 x 5 @ 215 lbs
5
Alex
Przybylowski
4:30 PM WOD
5 x 5 @ 205 lbs
5
Cole
Ewert
4:30 PM WOD
5 x 5 @ 205 lbs
6
Steve
Marik
6:30 PM WOD
5 x 5 @ 195 lbs
7
Boaz
Blair
6:30 PM WOD
5 x 5 @ 185 lbs
7
Brent
Redpath
4:30 PM WOD
5 x 5 @ 185 lbs
7
Erick
Hernandez
6:00 AM WOD
5 x 5 @ 185 lbs
7
Jon
Erickson
4:30 PM WOD
5 x 5 @ 185 lbs
7
Reid
Holcomb
5:00 AM WOD
5 x 5 @ 185 lbs
worked up tp 185 lbs last 2 sets - felt heavy
8
Michael
George
3:30 Open Gym
5 x 5 @ 175 lbs
9
John
Graham
6:00 AM WOD
5 x 5 @ 156 lbs
10
John
Harrington
6:00 AM WOD
5 x 5 @ 155 lbs
11
Rob
Paulson
6:30 PM WOD
5 x 5 @ 145 lbs
12
Joe
Bonanno
5:00 AM WOD
5 x 5 @ 125 lbs
13
Glenn
Miller
5:30 PM WOD
5 x 5 @ 105 lbs
14
Mark
A. Toma
4:30 PM WOD
5 x 5 @ 100 lbs
14
Mark
A. Toma
4:30 PM WOD
5 x 5 @ 100 lbs
15
Mark
Dishion
6:00 AM WOD
5 x 5 @ 95 lbs
16
Carlos
Rodriguez
6:30 PM WOD
5 x 5 @ 0 lbs
Built a 1 rep max
Female Clients
1
Jacquie
Strand
5:30 PM WOD
5 x 5 @ 185 lbs
2
KIRA
DACZEWITZ
5:00 AM WOD
5 x 5 @ 145 lbs
3
Nikki
Moore
5:30 PM WOD
5 x 5 @ 135 lbs
3
Rebecca
1
4:30 PM WOD
5 x 5 @ 135 lbs
35 lb bar
4
Amy
Holcomb
4:30 PM WOD
5 x 5 @ 130 lbs
5
Joyce
Kintz
4:30 PM WOD
5 x 5 @ 120 lbs
6
Aimee
Murphy
12:00 PM WOD
5 x 5 @ 115 lbs
6
Ashley
Graybeal
12:00 PM WOD
5 x 5 @ 115 lbs
6
Lisa
Martin- Baker
4:30 PM WOD
5 x 5 @ 115 lbs
7
Terra
Yates
5:00 AM WOD
5 x 5 @ 110 lbs
8
Caitlin
Smith
4:30 PM WOD
5 x 5 @ 100 lbs
9
Jenn
Graham
6:00 AM WOD
5 x 5 @ 95 lbs
95
9
Megan
Cooper
5:00 AM WOD
5 x 5 @ 95 lbs
10
Shannon
Redpath
5:30 PM WOD
5 x 5 @ 85 lbs
11
Janelle
Douglass
5:30 PM WOD
5 x 5 @ 80 lbs
11
Janna
Curtis
6:30 PM WOD
5 x 5 @ 80 lbs
12
Ashley
Board
6:00 AM WOD
5 x 5 @ 75 lbs
12
Courtney
Prokosch
3:30 Open Gym
5 x 5 @ 75 lbs
13
Dana
Toma
4:30 PM WOD
5 x 5 @ 70 lbs
14
Eryca
Dinsdale
6:00 AM WOD
5 x 5 @ 65 lbs
15
Carol
Dishion
6:00 AM WOD
5 x 5 @ 55 lbs
15
Heather
Staats
6:00 AM WOD
5 x 5 @ 55 lbs
15
Maria
Cobarrubias
6:30 PM WOD
5 x 5 @ 55 lbs
16
Laureen
Chuman
6:30 PM WOD
5 x 5 @ 30 lbs
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