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Components
Deadlift
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 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):
0 (0/0)
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
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
Andrew
Bolliger
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
Andrea
Krahmer
5:30 PM WOD
30 x 1 @ 305 lbs
6
Ben
Morehouse
4:30 PM WOD
30 x 1 @ 305 lbs
6
Moses
Navarro
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
Melissa
Maurer
6:30 PM WOD
30 x 1 @ 255 lbs
10 sets of 3
10
Sylvia
Jimenez
5:30 PM WOD
30 x 1 @ 255 lbs
11
Alexis
Shimada
4:30 PM WOD
30 x 1 @ 245 lbs
11
Michael
Robinson
3:30 PM WOD
30 x 1 @ 245 lbs
12
Sara
Brown
3:30 PM WOD
30 x 1 @ 240 lbs
13
Collin
Kayser
6:30 PM WOD
30 x 1 @ 225 lbs
13
Dale
Mizer
5-7 AM Open Gym
30 x 1 @ 225 lbs
13
Kristopher
Elliott
6:30 PM WOD
30 x 1 @ 225 lbs
14
David
Ludi
5:30 PM WOD
30 x 1 @ 205 lbs
14
Krista
Sites
5:30 PM WOD
30 x 1 @ 205 lbs
14
TIMMY
Unknown
12:00 PM WOD
30 x 1 @ 205 lbs
14
Toni
Blair
4:30 PM WOD
30 x 1 @ 205 lbs
15
Amanda
Koonce
12:00 PM WOD
30 x 1 @ 200 lbs
16
Bensen
Craig
3:30 PM WOD
30 x 1 @ 185 lbs
16
Casey
Lucas
5:30 PM WOD
30 x 1 @ 185 lbs
16
Josie
Blankenship
9:30 AM WOD
30 x 1 @ 185 lbs
16
Mark
A. Toma
5:30 PM WOD
30 x 1 @ 185 lbs
16
Michael
McCarthy
12:00 PM WOD
30 x 1 @ 185 lbs
16
Tyler
Case
6:30 PM WOD
30 x 1 @ 185 lbs
16
Veronica
Wilcox
12:00 PM WOD
30 x 1 @ 185 lbs
6 sets of 5
17
Carol
Bolliger
6:30 PM WOD
30 x 1 @ 175 lbs
17
Jody
Chase
6:30 PM WOD
30 x 1 @ 175 lbs
17
Michelle
Robinson
3:30 PM WOD
30 x 1 @ 175 lbs
Should have gone heavier
17
Sarah
Kelly
4:30 PM WOD
30 x 1 @ 175 lbs
175-195
18
Debbie
Navarro
4:30 PM WOD
30 x 1 @ 165 lbs
18
Deidre
Jones
9:30 AM WOD
30 x 1 @ 165 lbs
18
Liz
Marik
6:30 PM WOD
30 x 1 @ 165 lbs
19
Audrey
Pakulak
9:30 AM WOD
30 x 1 @ 155 lbs
19
Jessica
Warburton
6:30 PM WOD
30 x 1 @ 155 lbs
19
Maria
Arellano
6:30 PM WOD
30 x 1 @ 155 lbs
19
Susan
Taylor
5:30 PM WOD
30 x 1 @ 155 lbs
20
Joyce
Kintz
3:30 Open Gym
30 x 1 @ 150 lbs
21
Claire
Nettleton
9:30 AM WOD
30 x 1 @ 145 lbs
22
Ali
Gehring
5:30 PM WOD
30 x 1 @ 135 lbs
22
Pam
Smith
3:30 PM WOD
30 x 1 @ 135 lbs
23
Denise
P
12:00 PM WOD
30 x 1 @ 125 lbs
30 @ 95#
23
"Fiddy"
Ramirez
9:30 AM WOD
30 x 1 @ 125 lbs
23
Gab
Ludi
5:30 PM WOD
30 x 1 @ 125 lbs
23
Robert
Salberg
4:30 PM WOD
30 x 1 @ 125 lbs
24
Marin
Kennedy
3:30 PM WOD
30 x 1 @ 105 lbs
25
Dana
Toma
5:30 PM WOD
30 x 1 @ 85 lbs
25
Teddi
Tate
4:30 PM WOD
30 x 1 @ 85 lbs
26
brenda
harrington
5:30 PM WOD
30 x 1 @ 80 lbs
27
Cameron
Follas
5:30 PM WOD
20 x 1 @ 275 lbs
27
Paul
Jones
4:30 PM WOD
6 x 5 @ 295 lbs
27
Hayli
Librande
9:30 AM WOD
5 x 1 @ 135 lbs
rest at 125
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