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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Bodybuilding
Core Program
CrossFit
Endurance
Home Workouts
Kids (5-8)
L.I.F.E.
Monthly Challenge
Open Gym
Pre Teens (8-12)
Running
Teens
Date
Workout
Tue 2-19-19s - CrossFit Salem South
Tue 2/19/19 - 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):
40 (21/19)
Workout
Tue 2-19-19s
1: Squat Warm Up
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Back Squat (15 Reps, same weight, AHAP, 20:00)
Back Squat
3: Metcon (Time)
Complete for time:
3 Rounds of:
Row 15 Calories
15 Thrusters (75/55)
Rest 3:00
3 rounds of:
15 Cleans (75/55)
15 Front Rack Lunges (75/55)
Stagger start for big classes as needed. Record the time completed including the rest. Scale as needed. Rx+ = 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 19, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Hugh
Barnett
6:30 PM WOD
15 x 1 @ 335 lbs
1
Mike
McIntosh
6:30 PM WOD
15 x 1 @ 335 lbs
2
Rick
Metzger
4:30 PM WOD
15 x 1 @ 325 lbs
3
Andrew
Barcomb
5:30 PM WOD
15 x 1 @ 315 lbs
3
Andy
Froningisd ...
4:30 PM WOD
15 x 1 @ 315 lbs
3
Casey
Craig
3:30 PM WOD
15 x 1 @ 315 lbs
3
Cody
Labahn
4:30 PM WOD
15 x 1 @ 315 lbs
1@325 , 1@345
3
Dennis
"the hulk" ...
12:00 PM WOD
15 x 1 @ 315 lbs
4
Sam
Weitnauer
4:30 PM WOD
15 x 1 @ 295 lbs
5
Jason
Geiling
4:30 PM WOD
15 x 1 @ 275 lbs
5
Mike
Metzger
12:00 PM WOD
15 x 1 @ 275 lbs
6
Matthew
Ptacek
4:30 PM WOD
15 x 1 @ 255 lbs
7
Conner
Winkler
12:00 PM WOD
15 x 1 @ 225 lbs
7
Joseph
McClish
6:30 PM WOD
15 x 1 @ 225 lbs
7
Kasen
McGraw
3:30 PM WOD
15 x 1 @ 225 lbs
8
Jeffrey
Lowe
6:30 PM WOD
15 x 1 @ 215 lbs
9
Chris
Rasmussen
5:30 PM WOD
15 x 1 @ 205 lbs
10
Steve
South
12:00 PM WOD
10 x 1 @ 345 lbs
10
TIMMY
12:00 PM WOD
6 x 1 @ 190 lbs
10
Paul
Jones
4:30 PM WOD
5 x 1 @ 245 lbs
10 at 225
10
Peter "Bir ...
Kauss
5:30 PM WOD
5 x 1 @ 275 lbs
eh
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
15 x 1 @ 235 lbs
2
Stephenie
Erickson
5:30 PM WOD
15 x 1 @ 175 lbs
3
Nikki
Nelson
9:30 AM WOD
15 x 1 @ 165 lbs
4
Evelin
Dacker
5-7 AM Open Gym
15 x 1 @ 155 lbs
5
Private
3:30 PM WOD
15 x 1 @ 135 lbs
5
Kila
Dunham
9:30 AM WOD
15 x 1 @ 135 lbs
5
Sarah
Taylor-Green
4:30 PM WOD
15 x 1 @ 135 lbs
6
Deidre
Jones
4:30 PM WOD
15 x 1 @ 130 lbs
7
Tori
Shine
12:00 PM WOD
15 x 1 @ 120 lbs
8
Lisa
Udland
12:00 PM WOD
20 x 1 @ 105 lbs
8
Private
5-7 AM Open Gym
15 x 3 @ 105 lbs
8
Lindsey
Angell
6:30 PM WOD
15 x 1 @ 105 lbs
9
Livie
Foley
9:30 AM WOD
15 x 1 @ 90 lbs
10
Cheryl
Pellegrini
5-7 AM Open Gym
15 x 115 @ 0 lbs
20@115#
10
Jenni
Bollmann
3:30 PM WOD
10 x 8 @ 75 lbs
15 GHD between
10
Ali
Virtue (Pa ...
3:30 PM WOD
8 x 2 @ 175 lbs
10
Lynette
Hawkins
12:00 PM WOD
8 x 1 @ 125 lbs
10
Veronica
Wilcox
12:00 PM WOD
7 x 3 @ 175 lbs
10
Marcia
Kauss
5:30 PM WOD
3 x 3 @ 40 lbs
to bench
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