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Components
Bench Press
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 8-28-17 - 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 8-28-17
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: Bench Press (8x2)
Bench Press
20 sec ring hold/support between sets.
https://youtu.be/C07M-t0_Vxg
3: Metcon (Time)
3 rounds for time:
Run 400m
8 bar muscle ups
12 Burpee Box Jumps (24/20")
scale as needed. Bar muscle ups = 2x pull ups or ring rows.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 28, 2018
Clients:
Men / Women
All Clients
Clients
1
Jake
Johnson
4:30 PM WOD
8 x 2 @ 275 lbs
2
Andrew
Bolliger
4:30 PM WOD
8 x 2 @ 247 lbs
3
Kody
Sporseen
4:30 PM WOD
8 x 2 @ 245 lbs
4
Ben
Morehouse
4:30 PM WOD
8 x 2 @ 235 lbs
4
Michael
Toma
3:30 Open Gym
8 x 2 @ 235 lbs
5
Kasen
McGraw
3:30 PM WOD
8 x 2 @ 225 lbs
5
Mike
McIntosh
6:30 PM WOD
8 x 2 @ 225 lbs
6
Caedmon
Blair
3:30 Open Gym
8 x 2 @ 205 lbs
6
Chris
Rasmussen
4:30 PM WOD
8 x 2 @ 205 lbs
6
Jason
Perrizo
6:30 PM WOD
8 x 2 @ 205 lbs
6
Paul
Jones
4:30 PM WOD
8 x 2 @ 205 lbs
7
Brent
Redpath
3:30 Open Gym
8 x 2 @ 195 lbs
7
Josh
Hunt
5:30 PM WOD
8 x 2 @ 195 lbs
7
Sam
Weitnauer
5:30 PM WOD
8 x 2 @ 195 lbs
8
Ethan
Talmage
3:30 PM WOD
8 x 2 @ 185 lbs
8
John
Harrington
6:00 AM WOD
8 x 2 @ 185 lbs
8
Private
9:30 AM WOD
8 x 2 @ 185 lbs
8
Kristopher
Elliott
6:30 PM WOD
8 x 2 @ 185 lbs
no assist, go up next time
9
Gabriel
Darland
3:30 Open Gym
8 x 2 @ 175 lbs
10
Andrea
Krahmer
5:30 PM WOD
8 x 2 @ 165 lbs
11
Jeffrey
Lowe
6:30 PM WOD
8 x 2 @ 155 lbs
11
Tom
Dalke
3:30 Open Gym
8 x 2 @ 155 lbs
12
Andrew
Duncan
12:00 PM WOD
8 x 2 @ 145 lbs
12
Nick
Williams
6:00 AM WOD
8 x 2 @ 145 lbs
13
Troy
Willis
6:00 AM WOD
8 x 6 @ 135 lbs
13
Mark
A. Toma
5:30 PM WOD
8 x 2 @ 135 lbs
13
Michael
McCarthy
12:00 PM WOD
8 x 2 @ 135 lbs
13
Timothy
Perdue
6:30 PM WOD
8 x 2 @ 135 lbs
14
Amanda
Koonce
3:30 PM WOD
8 x 2 @ 115 lbs
14
Melissa
Maurer
6:30 PM WOD
8 x 2 @ 115 lbs
14
Sylvia
Jimenez
6:30 PM WOD
8 x 2 @ 115 lbs
14
Toni
Blair
4:30 PM WOD
8 x 2 @ 115 lbs
15
Amy
Welsh
6:00 AM WOD
8 x 2 @ 110 lbs
16
Alexis
Shimada
4:30 PM WOD
8 x 2 @ 105 lbs
16
Bensen
Craig
3:30 PM WOD
8 x 2 @ 105 lbs
17
Amica
Cooke
9:30 AM WOD
8 x 2 @ 95 lbs
17
Claire
Nettleton
12:00 PM WOD
8 x 2 @ 95 lbs
17
Deidre
Jones
4:30 PM WOD
8 x 2 @ 95 lbs
17
Tishri
DeGraw
6:00 AM WOD
8 x 2 @ 95 lbs
17
Tyler
Case
6:30 PM WOD
8 x 2 @ 95 lbs
18
Tabitha
Dean
12:00 PM WOD
8 x 2 @ 90 lbs
19
Andrea
Fugate
4:30 PM WOD
8 x 2 @ 85 lbs
19
Cheryl
Pellegrini
5-7 AM Open Gym
8 x 2 @ 85 lbs
20 sec ring hold btwn sets
19
Private
5-7 AM Open Gym
8 x 2 @ 85 lbs
19
Hayli
Librande
9:30 AM WOD
8 x 2 @ 85 lbs
19
Heidi
Zuk
9:30 AM WOD
8 x 2 @ 85 lbs
19
Lynette
Hawkins
12:00 PM WOD
8 x 2 @ 85 lbs
20
Courtney
Prokosch
5-7 AM Open Gym
8 x 2 @ 75 lbs
20
Jenny
Ammon
5:30 PM WOD
8 x 2 @ 75 lbs
20
Lisa
Martin- Baker
4:30 PM WOD
8 x 2 @ 75 lbs
20
Lisa
Nair
6:00 AM WOD
8 x 2 @ 75 lbs
20
Maria
Arellano
3:30 PM WOD
8 x 2 @ 75 lbs
20
Susan
Taylor
5:30 PM WOD
8 x 2 @ 75 lbs
21
brenda
harrington
5:30 PM WOD
8 x 2 @ 65 lbs
21
Teddi
Tate
4:30 PM WOD
8 x 2 @ 65 lbs
22
Tori
Shine
5:30 PM WOD
8 x 2 @ 55 lbs
23
Edwin
Godinez
6:00 AM WOD
8 x 2 @ 0 lbs
95ibs
23
Moses
Navarro
3:30 PM WOD
8 x 2 @ 0 lbs
20 sec ring hold support between each set
23
TIMMY
Unknown
4:30 PM Basics
8 x 2 @ 0 lbs
23
Curt
Wagner
4:30 PM WOD
6 x 2 @ 275 lbs
had a little help on the other 2 sets
23
Rick
Metzger
3:30 PM WOD
5 x 2 @ 245 lbs
worked up to 245
23
Casey
Craig
3:30 PM WOD
4 x 2 @ 245 lbs
23
Dale
Mizer
5-7 AM Open Gym
2 x 2 @ 155 lbs
23
Bill
Berman
5-7 AM Open Gym
1 x 1 @ 155 lbs
23
Steve
South
12:00 PM WOD
1 x 1 @ 295 lbs
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