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Components
Shoulder Press
Elizabeth
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 7-31-18 - 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):
0 (0/0)
Workout
Tue 7-31-18
1: General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Shoulder Press (5x2)
Shoulder Press
3: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 31, 2018
Clients:
Men / Women
All Clients
Clients
1
Jake
Johnson
4:30 PM WOD
5 x 2 @ 185 lbs
1
Vince
Baker
6:00 AM WOD
5 x 2 @ 185 lbs
2
Tony
Moul
4:30 PM WOD
5 x 2 @ 175 lbs
3
Brandon
Kelly
4:30 PM WOD
5 x 2 @ 172 lbs
4
Andrew
Bolliger
4:30 PM WOD
5 x 2 @ 165 lbs
4
Billy
Montgomery
5-7 AM Open Gym
5 x 2 @ 165 lbs
5
Curt
Wagner
4:30 PM WOD
5 x 2 @ 155 lbs
5
Joe
Chase
6:30 PM WOD
5 x 2 @ 155 lbs
5
Kasen
McGraw
12:00 PM WOD
5 x 2 @ 155 lbs
5
Mike
McIntosh
5:30 PM WOD
5 x 2 @ 155 lbs
5
Steve
South
12:00 PM WOD
5 x 2 @ 155 lbs
6
Jose
Miranda
5-7 AM Open Gym
5 x 2 @ 135 lbs
6
Steven
Deless
4:30 PM WOD
5 x 2 @ 135 lbs
7
TIMMY
Unknown
5:30 PM WOD
5 x 2 @ 126 lbs
8
Brent
Redpath
3:30 Open Gym
5 x 2 @ 125 lbs
8
Private
5-7 AM Open Gym
5 x 2 @ 125 lbs
8
Michael
Robinson
3:30 PM WOD
5 x 2 @ 125 lbs
8
Perry
DeJoode
5:30 PM WOD
5 x 2 @ 125 lbs
8
Sam
Weitnauer
5:30 PM WOD
5 x 2 @ 125 lbs
9
Private
5-7 AM Open Gym
5 x 2 @ 120 lbs
9
Rhett
Cooper
3:30 Open Gym
5 x 2 @ 120 lbs
10
Alex
Przybylowski
6:00 AM WOD
5 x 2 @ 115 lbs
10
Andrea
Krahmer
5:30 PM WOD
5 x 2 @ 115 lbs
10
Chris
Rasmussen
6:30 PM WOD
5 x 2 @ 115 lbs
did 3 at 125 failed 2x finished at 115..
10
David
Ludi
5:30 PM WOD
5 x 2 @ 115 lbs
10
Jon
Erickson
3:30 Open Gym
5 x 2 @ 115 lbs
11
Krista
Sites
5:30 PM WOD
5 x 2 @ 105 lbs
11
Robert
Salberg
5:30 PM WOD
5 x 2 @ 105 lbs
12
Amanda
Koonce
12:00 PM WOD
5 x 2 @ 95 lbs
12
Veronica
Wilcox
12:00 PM WOD
5 x 2 @ 95 lbs
13
Krista
Rogue
12:00 PM WOD
5 x 2 @ 85 lbs
13
Michelle
Robinson
3:30 PM WOD
5 x 2 @ 85 lbs
14
Jordan
Biehle
4:30 PM WOD
5 x 2 @ 80 lbs
14
Lindsay
Schramm
5:30 PM WOD
5 x 2 @ 80 lbs
15
Amy
Tooley
9:30 AM WOD
5 x 2 @ 75 lbs
15
Andrea
Fugate
4:30 PM WOD
5 x 2 @ 75 lbs
15
Halley
Parker
5:30 PM WOD
5 x 2 @ 75 lbs
15
Heidi
Zuk
12:00 PM WOD
5 x 2 @ 75 lbs
15
Jody
Chase
6:30 PM WOD
5 x 2 @ 75 lbs
15
Lynette
Hawkins
9:30 AM WOD
5 x 2 @ 75 lbs
16
Aimee
Murphy
6:00 AM WOD
5 x 2 @ 70 lbs
16
Delia
Miranda
9:30 AM WOD
5 x 2 @ 70 lbs
16
Jenni
Bollmann
3:30 PM WOD
5 x 2 @ 70 lbs
16
Nikki
Nelson
9:30 AM WOD
5 x 2 @ 70 lbs
17
Jessica
Warburton
5:30 PM WOD
5 x 2 @ 65 lbs
17
Katie
Ingram
6:30 PM WOD
5 x 2 @ 65 lbs
1 set at 75 lbs
17
Lisa
Nair
6:00 AM WOD
5 x 2 @ 65 lbs
17
Liz
Marik
6:30 PM WOD
5 x 2 @ 65 lbs
17
Ona
Lisa Wolcott
3:30 PM WOD
5 x 2 @ 65 lbs
17
Susan
Taylor
5:30 PM WOD
5 x 2 @ 65 lbs
18
Hayli
Librande
9:30 AM WOD
5 x 2 @ 60 lbs
with dbs
19
Dana
Toma
5:30 PM WOD
5 x 2 @ 55 lbs
19
Maria
Arellano
3:30 PM WOD
5 x 2 @ 55 lbs
19
Rachel
Toma
5:30 PM WOD
5 x 2 @ 55 lbs
20
Gab
Ludi
5:30 PM WOD
5 x 2 @ 50 lbs
21
brenda
harrington
5:30 PM WOD
5 x 2 @ 45 lbs
21
Lindsay
Gillett
9:30 AM WOD
5 x 2 @ 45 lbs
21
Melissa
Andal
5-7 AM Open Gym
5 x 2 @ 45 lbs
22
Mark
A. Toma
5:30 PM WOD
5 x 2 @ 35 lbs
DB
23
Ali
Gehring
6:00 AM WOD
5 x 3 @ 0 lbs
65 pound
23
Dale
Mizer
5-7 AM Open Gym
4 x 2 @ 115 lbs
Last set 105
23
Bjoern
Bollmann
3:30 PM WOD
3 x 2 @ 155 lbs
2@145
23
Amy
Holcomb
6:30 PM WOD
2 x 2 @ 90 lbs
23
Private
5-7 AM Open Gym
2 x 2 @ 85 lbs
23
Dave
sWolcott
3:30 PM WOD
2 x 2 @ 175 lbs
2x2@155 2x2@165
23
Jenn
Graham
6:00 AM WOD
2 x 2 @ 70 lbs
23
Kristina
Perrizo
6:30 PM WOD
2 x 2 @ 80 lbs
23
Frank
Wasson
5:30 PM WOD
1 x 2 @ 165 lbs
23
Josh
Hunt
3:30 Open Gym
1 x 2 @ 125 lbs
23
Josh
Moore
3:30 Open Gym
1 x 2 @ 165 lbs
23
Mindi
Ashby
5:30 PM WOD
1 x 2 @ 90 lbs
4X2 @85
23
Paul
Vasend
5-7 AM Open Gym
1 x 2 @ 165 lbs
3@155lb
23
Theresa
Williams
5:30 PM WOD
1 x 2 @ 95 lbs
worked up to last set 95
23
Toni
Blair
4:30 PM WOD
1 x 2 @ 90 lbs
23
Monica
Petrone
5:30 PM WOD
1 x 1 @ 80 lbs
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