Show Workout in Full Screen
Auto Scroll Page
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
Mon 10-1-18 - CrossFit Salem South - CrossFit West Salem
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
9:30 AM CrossFit
12:00 PM 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):
0 (0/0)
Workout
Mon 10-1-18
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 (6X3)
Deadlift
between sets perform 10 hamstring curls.
https://youtu.be/B0kABjeJ_TY
3: Metcon (Time)
Three rounds for time of:
Row 500m
Walking lunges (same time as the row)
Run 400m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 01, 2018
Clients:
Men / Women
All Clients
Clients
1
Dave
sWolcott
12:00 PM WOD
6 x 3 @ 405 lbs
1
Steve
South
12:00 PM WOD
6 x 3 @ 405 lbs
Not TAG
2
Rick
Metzger
4:30 PM WOD
6 x 3 @ 365 lbs
3
Perry
DeJoode
4:30 PM WOD
6 x 3 @ 345 lbs
4
Ben
Morehouse
4:30 PM WOD
6 x 3 @ 335 lbs
4
Bjoern
Bollmann
8:30 AM WOD
6 x 3 @ 335 lbs
4
Casey
Craig
3:30 PM WOD
6 x 3 @ 335 lbs
4
Joe
Chase
6:30 PM WOD
6 x 3 @ 335 lbs
4
Tony
Moul
3:30 PM WOD
6 x 3 @ 335 lbs
5
Alex
Przybylowski
6:00 AM WOD
6 x 3 @ 315 lbs
5
Billy
Montgomery
5:30 PM WOD
6 x 3 @ 315 lbs
5
Paul
Jones
4:30 PM WOD
6 x 3 @ 315 lbs
5
Vince
Baker
5:30 PM WOD
6 x 3 @ 315 lbs
6
Kip
Patterson
5:00 AM WOD
6 x 3 @ 305 lbs
6
Sam
Weitnauer
5:30 PM WOD
6 x 3 @ 305 lbs
6
Troy
Willis
5:00 AM WOD
6 x 3 @ 305 lbs
7
Private
6:00 AM WOD
6 x 3 @ 295 lbs
7
Kasen
McGraw
3:30 PM WOD
6 x 3 @ 295 lbs
8
Ryan
Wuest
12:00 PM WOD
6 x 3 @ 285 lbs
9
Adam
Librande
6:00 AM WOD
6 x 3 @ 275 lbs
9
Dale
Mizer
6:00 AM WOD
6 x 3 @ 275 lbs
9
John
Harrington
6:00 AM WOD
6 x 3 @ 275 lbs
9
Matt
Pegler
4:30 PM WOD
6 x 3 @ 275 lbs
9
Nick
Williams
4:30 PM WOD
6 x 3 @ 275 lbs
9
Rhett
Cooper
3:30 Open Gym
6 x 3 @ 275 lbs
9
Sean
Cooper
3:30 Open Gym
6 x 3 @ 275 lbs
10
Heather
Leaks
4:30 PM WOD
6 x 3 @ 245 lbs
10
Ryan
Geser
12:00 PM WOD
6 x 3 @ 245 lbs
11
Joseph
McClish
6:30 PM WOD
6 x 3 @ 240 lbs
12
Melissa
Maurer
6:00 AM WOD
6 x 3 @ 235 lbs
13
Alexis
Shimada
4:30 PM WOD
6 x 3 @ 225 lbs
70%
13
Amy
Holcomb
4:30 PM WOD
6 x 3 @ 225 lbs
13
Bob
Rindy
4:30 PM WOD
6 x 3 @ 225 lbs
13
Collin
Kayser
5:30 PM WOD
6 x 3 @ 225 lbs
13
Kristopher
Elliott
5:30 PM WOD
6 x 3 @ 225 lbs
13
Reid
Holcomb
5:00 AM WOD
6 x 3 @ 225 lbs
13
Silas
Heisler
5:30 PM WOD
6 x 3 @ 225 lbs
13
Steve
Marik
6:30 PM WOD
6 x 3 @ 225 lbs
13
Ted
TooTall
3:30 PM WOD
6 x 3 @ 225 lbs
13
Tim
Zuk
6:00 AM WOD
6 x 3 @ 225 lbs
13
Tom
Dalke
3:30 Open Gym
6 x 3 @ 225 lbs
14
Olivia
Dias
6:00 AM WOD
6 x 3 @ 215 lbs
Last set at 225#
15
Krista
Sites
5:30 PM WOD
6 x 3 @ 205 lbs
15
Mindi
Ashby
4:30 PM WOD
6 x 3 @ 205 lbs
15
Steve
Jones
8:30 AM WOD
6 x 3 @ 205 lbs
15
TIMMY
Unknown
12:00 PM WOD
6 x 3 @ 205 lbs
15
Toni
Blair
5:30 PM WOD
6 x 3 @ 205 lbs
16
Nicole
Miller
3:30 Open Gym
6 x 3 @ 195 lbs
17
Bill
Berman
6:00 AM WOD
6 x 3 @ 185 lbs
17
Claire
Nettleton
9:30 AM WOD
6 x 3 @ 185 lbs
17
Colleen
Frazier
5:00 AM WOD
6 x 3 @ 185 lbs
17
Conner
Winkler
12:00 PM WOD
6 x 3 @ 185 lbs
17
Jenni
Bollmann
8:30 AM WOD
6 x 3 @ 185 lbs
17
John
Graham
6:00 AM WOD
6 x 3 @ 185 lbs
17
John
Graham
6:00 AM WOD
6 x 3 @ 185 lbs
17
Jonathan
Murry
6:00 AM WOD
6 x 3 @ 185 lbs
17
Matt
Polacek
12:00 PM WOD
6 x 3 @ 185 lbs
17
Tyler
Case
6:30 PM WOD
6 x 3 @ 185 lbs
17
Veronica
Wilcox
5:00 AM WOD
6 x 3 @ 185 lbs
18
Jody
Chase
6:30 PM WOD
6 x 3 @ 175 lbs
19
Private
6:00 AM WOD
6 x 3 @ 165 lbs
19
Jessica
Warburton
6:30 PM WOD
6 x 3 @ 165 lbs
19
Joyce
Kintz
4:30 PM WOD
6 x 3 @ 165 lbs
19
Monica
Petrone
5:30 PM WOD
6 x 3 @ 165 lbs
19
Pam
Smith
8:30 AM WOD
6 x 3 @ 165 lbs
19
Sarah
Taylor-Green
4:30 PM WOD
6 x 3 @ 165 lbs
19
Sheri
Baker
8:30 AM WOD
6 x 3 @ 165 lbs
20
Amica
Cooke
9:30 AM WOD
6 x 3 @ 155 lbs
20
Bensen
Craig
3:30 PM WOD
6 x 3 @ 155 lbs
20
Brittany
Anderson
5:00 AM WOD
6 x 3 @ 155 lbs
20
Cheryl
Pellegrini
5:00 AM WOD
6 x 3 @ 155 lbs
20
Kortnie
Crabtree
6:30 PM WOD
6 x 3 @ 155 lbs
20
Krista
Rogue
4:30 PM WOD
6 x 3 @ 155 lbs
20
Lindsey
Angell
5:30 PM WOD
6 x 3 @ 155 lbs
20
Liz
Marik
6:30 PM WOD
6 x 3 @ 155 lbs
20
Ona
Lisa Wolcott
9:30 AM WOD
6 x 3 @ 155 lbs
21
Aimee
Murphy
12:00 PM WOD
6 x 3 @ 145 lbs
21
Emily
Rue
5:30 PM WOD
6 x 3 @ 145 lbs
21
Kila
Dunham
5:30 PM WOD
6 x 3 @ 145 lbs
21
Mark
A. Toma
5:30 PM WOD
6 x 3 @ 145 lbs
21
Theresa
Williams
12:00 PM WOD
6 x 3 @ 145 lbs
22
Denise
P
12:00 PM WOD
6 x 3 @ 135 lbs
22
Hayli
Librande
9:30 AM WOD
6 x 3 @ 135 lbs
22
KIRA
DACZEWITZ
5:00 AM WOD
6 x 3 @ 135 lbs
22
Toni
Aldana
6:00 AM WOD
6 x 3 @ 135 lbs
23
Mike
Petrone
5:30 PM WOD
6 x 3 @ 130 lbs
23
Shannon
Redpath
12:00 PM WOD
6 x 3 @ 130 lbs
24
Amy
Welsh
6:00 AM WOD
6 x 3 @ 125 lbs
25
Angelica
Gress
5:00 AM WOD
6 x 3 @ 115 lbs
25
Heidi
Zuk
6:00 AM WOD
6 x 3 @ 115 lbs
25
Private
9:30 AM WOD
6 x 3 @ 115 lbs
26
brenda
harrington
6:30 PM WOD
6 x 3 @ 100 lbs
27
Jess
morgan
12:00 PM WOD
6 x 3 @ 95 lbs
27
Sherrill
Conley
8:30 AM WOD
6 x 3 @ 95 lbs
28
Dana
Toma
5:30 PM WOD
6 x 3 @ 85 lbs
29
Emily
Curtis
12:00 PM WOD
6 x 3 @ 80 lbs
30
Rachel
Toma
5:30 PM WOD
6 x 3 @ 55 lbs
31
Brittany
Gescher
6:30 PM WOD
6 x 3 @ 50 lbs
32
Caitlin
Smith
5:30 PM WOD
6 x 3 @ 0 lbs
32
Susan
Taylor
5:30 PM WOD
4 x 3 @ 190 lbs
32
Kay
Metzger
8:30 AM WOD
3 x 3 @ 155 lbs
3x3@135
32
Thanh
Vo
5:00 AM WOD
2 x 3 @ 315 lbs
32
Keith
Sekishiro
6:00 AM WOD
1 x 3 @ 300 lbs
32
Peter "Bir ...
Kauss
5:30 PM WOD
1 x 3 @ 455 lbs
315, 365, 405, 425, 445, 455
32
Kenny
Crabtree
6:30 PM WOD
1 x 1 @ 300 lbs
225 225 225 255 255 275 300
Loading...
Powered By Wodify