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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
Core Program
CrossFit
Endurance
Home Workouts
Nutrition
Open Gym
Powerlifting
Pre Teens (8-12)
Youth Program South
Date
Workout
Mon 7-29-19s - CrossFit Salem South
Mon 7/29/19 - 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):
58 (20/38)
Workout
Mon 7-29-19s
1: Squat Warm Up
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Front Squat (5x5)
Front Squat
20 mins. Shoot for 75-85% of 1RM
3: Metcon (Time)
3 Rounds
25 Air squats
200m run
25 American KB swings@53/35
Scale to complete in 8-10 mins.
RX+(medball cleans@20/14 and 15KB swings@70/53).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 29, 2019
Clients:
Men / Women
All Clients
Male Clients
1
Bejan
Rejaian
5:30 PM WOD
5 x 5 @ 320 lbs
2
Mike
McIntosh
6:30 PM WOD
5 x 5 @ 275 lbs
3
Chris
Dunlap
4:30 PM WOD
5 x 5 @ 240 lbs
4
Casey
Craig
3:30 PM WOD
5 x 5 @ 225 lbs
4
Joe
Chase
6:30 PM WOD
5 x 5 @ 225 lbs
4
Tony
Moul
3:30 PM WOD
5 x 5 @ 225 lbs
5
Jason
Geiling
3:30 PM WOD
5 x 5 @ 185 lbs
6
Collin
Kayser
4:30 PM WOD
5 x 5 @ 175 lbs
6
Paul
Jones
4:30 PM WOD
5 x 5 @ 175 lbs
7
Conner
Winkler
9:30 AM WOD
5 x 5 @ 165 lbs
8
Dale
Mizer
6:00 AM WOD
5 x 5 @ 145 lbs
8
Josh
Johnson
8:30 AM WOD
5 x 5 @ 145 lbs
8
Matt
O'Connor
6:00 AM WOD
5 x 5 @ 145 lbs
8
TIMMY
12:00 PM WOD
5 x 5 @ 145 lbs
9
Adolfo
Aldana
6:00 AM WOD
5 x 5 @ 135 lbs
9
Peter "Bir ...
Kauss
5:30 PM WOD
5 x 5 @ 135 lbs
no gear, positioning work #tight
10
Bob
Rindy
5:30 PM WOD
5 x 5 @ 105 lbs
11
Robert
Salberg
5:30 PM WOD
5 x 5 @ 95 lbs
12
Jeffrey
Lowe
5:30 PM WOD
2 x 5 @ 155 lbs
3x145, 2x155
12
Paul
Vasend
5:00 AM WOD
1 x 5 @ 245 lbs
1x185 3x225
Female Clients
1
Amanda
Koonce
4:30 PM WOD
5 x 5 @ 165 lbs
Thanks, Andrea!!
1
Andrea
Krahmer
5:30 PM WOD
5 x 5 @ 165 lbs
2
Bri
Squat Quee ...
4:30 PM WOD
5 x 5 @ 155 lbs
140 lbs no belt, 155 lbs with belt
2
Jess
morgan
9:30 AM WOD
5 x 5 @ 155 lbs
3
Sara
Roth
3:30 PM WOD
5 x 5 @ 145 lbs
12:20
4
Krista
Rogue
4:30 PM WOD
5 x 5 @ 135 lbs
4
Veronica
Wilcox
12:00 PM WOD
5 x 5 @ 135 lbs
5
Claire
Nettleton
9:30 AM WOD
5 x 5 @ 115 lbs
5
Colleen
Frazier
5:00 AM WOD
5 x 5 @ 115 lbs
5
Jody
Chase
6:30 PM WOD
5 x 5 @ 115 lbs
5
Olivia
Dias
6:00 AM WOD
5 x 5 @ 115 lbs
5
Ona
Lisa Wolcott
12:00 PM WOD
5 x 5 @ 115 lbs
6
Livie
Foley
9:30 AM WOD
5 x 5 @ 110 lbs
7
Kay
Metzger
8:30 AM WOD
5 x 5 @ 105 lbs
7
Nicollette
Kennemer
5:00 AM WOD
5 x 5 @ 105 lbs
7
Shannon
Boling
6:00 AM WOD
5 x 5 @ 105 lbs
8
Mallory
Conklin
8:30 AM WOD
5 x 5 @ 100 lbs
9
Avelina
Hale
8:30 AM WOD
5 x 5 @ 95 lbs
9
Britni
Soto
12:00 PM WOD
5 x 5 @ 95 lbs
9
Delia
Miranda
8:30 AM WOD
5 x 5 @ 95 lbs
10
Lindsey
Angell
5:30 PM WOD
5 x 5 @ 85 lbs
10
Susan
Taylor
5:30 PM WOD
5 x 5 @ 85 lbs
11
Cheryl
Pellegrini
5:00 AM WOD
5 x 5 @ 75 lbs
11
Jenniffer
Bakke
5:00 AM WOD
5 x 5 @ 75 lbs
11
Melissa
Gonzalez
5:00 AM WOD
5 x 5 @ 75 lbs
11
Teresa
Mumey
5:00 AM WOD
5 x 5 @ 75 lbs
11
Tiana
Aldana
6:30 PM WOD
5 x 5 @ 75 lbs
12
Alyssa
Henry
4:30 PM WOD
5 x 5 @ 65 lbs
12
Jill
Tucker
6:00 AM WOD
5 x 5 @ 65 lbs
12
Lori
Pietrok
9:30 AM WOD
5 x 5 @ 65 lbs
13
Hayli
Librande
8:30 AM WOD
5 x 5 @ 60 lbs
with dbs
14
Lisa
Udland
12:00 PM WOD
5 x 5 @ 55 lbs
15
Taygan
Frazier
5:00 AM WOD
5 x 5 @ 45 lbs
16
Julia
Alpernas
5:00 AM WOD
5 x 5 @ 40 lbs
17
Heidi
Chin
12:00 PM WOD
5 x 5 @ 27.5 lbs
18
Marcia
Kauss
12:00 PM WOD
5 x 5 @ 5 lbs
30
19
Thais
Rodick
4:30 PM WOD
5 x 5 @ 0 lbs
55, 65
19
Ruby
Martinez
5:00 AM WOD
1 x 5 @ 75 lbs
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