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Components
Shoulder Press
Elizabeth
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 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):
75 (34/41)
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
Male 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
Andy
Froningisd ...
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
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
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
Robert
Salberg
5:30 PM WOD
5 x 2 @ 105 lbs
12
Mark
A. Toma
5:30 PM WOD
5 x 2 @ 35 lbs
DB
13
Dale
Mizer
5-7 AM Open Gym
4 x 2 @ 115 lbs
Last set 105
13
Bjoern
Bollmann
3:30 PM WOD
3 x 2 @ 155 lbs
2@145
13
Dave
sWolcott
3:30 PM WOD
2 x 2 @ 175 lbs
2x2@155 2x2@165
13
Frank
Wasson
5:30 PM WOD
1 x 2 @ 165 lbs
13
Josh
Hunt
3:30 Open Gym
1 x 2 @ 125 lbs
13
Josh
Moore
3:30 Open Gym
1 x 2 @ 165 lbs
13
Paul
Vasend
5-7 AM Open Gym
1 x 2 @ 165 lbs
3@155lb
Female Clients
1
Andrea
Krahmer
5:30 PM WOD
5 x 2 @ 115 lbs
2
Krista
Sites
5:30 PM WOD
5 x 2 @ 105 lbs
3
Amanda
Koonce
12:00 PM WOD
5 x 2 @ 95 lbs
3
Veronica
Wilcox
12:00 PM WOD
5 x 2 @ 95 lbs
4
Krista
Rogue
12:00 PM WOD
5 x 2 @ 85 lbs
4
Michelle
Robinson
3:30 PM WOD
5 x 2 @ 85 lbs
5
Jordan
Biehle
4:30 PM WOD
5 x 2 @ 80 lbs
5
Lindsay
Schramm
5:30 PM WOD
5 x 2 @ 80 lbs
6
Amy
Tooley
9:30 AM WOD
5 x 2 @ 75 lbs
6
Andrea
Fugate
4:30 PM WOD
5 x 2 @ 75 lbs
6
Halley
Parker
5:30 PM WOD
5 x 2 @ 75 lbs
6
Heidi
Zuk
12:00 PM WOD
5 x 2 @ 75 lbs
6
Jody
Chase
6:30 PM WOD
5 x 2 @ 75 lbs
6
Lynette
Hawkins
9:30 AM WOD
5 x 2 @ 75 lbs
7
Aimee
Murphy
6:00 AM WOD
5 x 2 @ 70 lbs
7
Delia
Miranda
9:30 AM WOD
5 x 2 @ 70 lbs
7
Jenni
Bollmann
3:30 PM WOD
5 x 2 @ 70 lbs
7
Nikki
Nelson
9:30 AM WOD
5 x 2 @ 70 lbs
8
Jessica
Warburton
5:30 PM WOD
5 x 2 @ 65 lbs
8
Katie
Ingram
6:30 PM WOD
5 x 2 @ 65 lbs
1 set at 75 lbs
8
Lisa
Nair
6:00 AM WOD
5 x 2 @ 65 lbs
8
Liz
Marik
6:30 PM WOD
5 x 2 @ 65 lbs
8
Ona
Lisa Wolcott
3:30 PM WOD
5 x 2 @ 65 lbs
8
Susan
Taylor
5:30 PM WOD
5 x 2 @ 65 lbs
9
Hayli
Librande
9:30 AM WOD
5 x 2 @ 60 lbs
with dbs
10
Dana
Toma
5:30 PM WOD
5 x 2 @ 55 lbs
10
Maria
Arellano
3:30 PM WOD
5 x 2 @ 55 lbs
10
Rachel
Toma
5:30 PM WOD
5 x 2 @ 55 lbs
11
Gab
Ludi
5:30 PM WOD
5 x 2 @ 50 lbs
12
brenda
harrington
5:30 PM WOD
5 x 2 @ 45 lbs
12
Lindsay
Gillett
9:30 AM WOD
5 x 2 @ 45 lbs
12
Melissa
Andal
5-7 AM Open Gym
5 x 2 @ 45 lbs
13
Ali
Gehring
6:00 AM WOD
5 x 3 @ 0 lbs
65 pound
13
Amy
Holcomb
6:30 PM WOD
2 x 2 @ 90 lbs
13
Private
5-7 AM Open Gym
2 x 2 @ 85 lbs
13
Jenn
Graham
6:00 AM WOD
2 x 2 @ 70 lbs
13
Kristina
Perrizo
6:30 PM WOD
2 x 2 @ 80 lbs
13
Mindi
Ashby
5:30 PM WOD
1 x 2 @ 90 lbs
4X2 @85
13
Theresa
Williams
5:30 PM WOD
1 x 2 @ 95 lbs
worked up to last set 95
13
Toni
Blair
4:30 PM WOD
1 x 2 @ 90 lbs
13
Monica
Petrone
5:30 PM WOD
1 x 1 @ 80 lbs
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