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Components
Back Squat
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 12-4-18 - 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 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 12-4-18
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: Back Squat (3-3-3-2-2-2-1-1-1-1 (record last 4))
Back Squat
Recommended %
3x3 @ 70%
3x2 @ 80%
4x1 @ 90-95%
3: Metcon (Time)
Teams of 2, complete for time:
100 lunges (2x 50/35# DB)
150 Cal rowing
200 Sit ups
split up anyway
1 person working at a time
Basics: 50/100/125
Int: 75/125/150
Adv: as written
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 04, 2018
Clients:
Men / Women
All Clients
Clients
1
Michael
Keefer
12:00 PM WOD
4 x 1 @ 385 lbs
2
Mike
McIntosh
6:30 PM WOD
4 x 1 @ 375 lbs
3
Casey
Craig
3:30 PM WOD
4 x 1 @ 365 lbs
225-275-315-345-365
4
Michael
Toma
3:30 Open Gym
4 x 1 @ 335 lbs
5
Joe
Chase
4:30 PM WOD
4 x 1 @ 325 lbs
6
Andrew
Bolliger
12:00 PM WOD
4 x 1 @ 315 lbs
7
Gabriel
Darland
3:30 Open Gym
4 x 1 @ 310 lbs
8
Stephen
Carroll
3:30 PM WOD
4 x 1 @ 295 lbs
9
Ted
TooTall
3:30 PM WOD
4 x 1 @ 290 lbs
10
Tony
Moul
3:30 PM WOD
4 x 1 @ 275 lbs
11
Private
12:00 PM WOD
4 x 1 @ 255 lbs
11
Paul
Jones
4:30 PM WOD
4 x 1 @ 255 lbs
12
Melissa
Maurer
9:30 AM WOD
4 x 1 @ 250 lbs
180, 210, 235, 250
13
Curtis
Rue
5:30 PM WOD
4 x 1 @ 245 lbs
13
Dale
Mizer
5-7 AM Open Gym
4 x 1 @ 245 lbs
14
Jose
Miranda
5-7 AM Open Gym
4 x 1 @ 225 lbs
14
Luisa
Nunez
6:30 PM WOD
4 x 1 @ 225 lbs
Built up to 225
14
Michael
Raaf
5-7 AM Open Gym
4 x 1 @ 225 lbs
14
Nick
Williams
12:00 PM WOD
4 x 1 @ 225 lbs
15
Casey
Lucas
6:30 PM WOD
4 x 1 @ 220 lbs
16
David
Ludi
6:30 PM WOD
4 x 1 @ 215 lbs
16
Jess
morgan
12:00 PM WOD
4 x 1 @ 215 lbs
16
John
Graham
6:00 AM WOD
4 x 1 @ 215 lbs
16
Krista
Sites
5:30 PM WOD
4 x 1 @ 215 lbs
17
Rhett
Cooper
3:30 Open Gym
4 x 1 @ 205 lbs
18
Tishri
DeGraw
6:00 AM WOD
4 x 1 @ 185 lbs
19
Monica
Petrone
5:30 PM WOD
4 x 1 @ 180 lbs
built to 1 rep max @ 180
20
Alexis
Shimada
6:00 AM WOD
4 x 1 @ 175 lbs
75ish%
20
Nicole
Miller
6:00 AM WOD
4 x 1 @ 175 lbs
155/165/175
20
Theresa
Williams
12:00 PM WOD
4 x 1 @ 175 lbs
21
Colleen
Frazier
5-7 AM Open Gym
4 x 1 @ 165 lbs
22
Claire
Nettleton
9:30 AM WOD
4 x 1 @ 160 lbs
22
Private
5-7 AM Open Gym
4 x 1 @ 160 lbs
23
Emily
Rue
5:30 PM WOD
4 x 1 @ 150 lbs
23
Sheri
Baker
9:30 AM WOD
4 x 1 @ 150 lbs
24
Joyce
Kintz
4:30 PM WOD
4 x 1 @ 140 lbs
25
Amy
Welsh
6:00 AM WOD
4 x 1 @ 135 lbs
65,95,135
25
Lynette
Hawkins
9:30 AM WOD
4 x 1 @ 135 lbs
26
Deidre
Jones
4:30 PM WOD
4 x 1 @ 130 lbs
26
Delia
Miranda
9:30 AM WOD
4 x 1 @ 130 lbs
26
Private
4:30 PM WOD
4 x 1 @ 130 lbs
26
Jessica
Warburton
6:30 PM WOD
4 x 1 @ 130 lbs
27
Amy
Holcomb
6:30 PM WOD
4 x 1 @ 125 lbs
27
Cheryl
Pellegrini
5-7 AM Open Gym
4 x 1 @ 125 lbs
progression from 95-125#
28
Lindsey
Angell
5:30 PM WOD
4 x 1 @ 120 lbs
29
Bensen
Craig
3:30 PM WOD
4 x 1 @ 115 lbs
29
Courtney
Prokosch
6:00 AM WOD
4 x 1 @ 115 lbs
85 to 100 to 115
29
Denise
P
12:00 PM WOD
4 x 1 @ 115 lbs
30
Hayli
Librande
3:30 PM WOD
4 x 1 @ 100 lbs
30
Teri
Parkerson
3:30 PM WOD
4 x 1 @ 100 lbs
pr!
31
Gab
Ludi
6:30 PM WOD
4 x 1 @ 95 lbs
31
Lisa
Nair
6:00 AM WOD
4 x 1 @ 95 lbs
32
Caitlin
Smith
5:30 PM WOD
4 x 1 @ 90 lbs
32
Teddi
Tate
4:30 PM WOD
4 x 1 @ 90 lbs
33
Bjoern
Bollmann
3:30 PM WOD
4 x 1 @ 0 lbs
dead lift 3*1 at 375
33
Kip
Patterson
6:00 AM WOD
2 x 1 @ 335 lbs
last 4: 2@315, 2@335
33
Glory
Perdue
3:30 PM WOD
1 x 6 @ 100 lbs
33
Alex
Przybylowski
6:00 AM WOD
1 x 1 @ 265 lbs
33
Amanda
Koonce
4:30 PM WOD
1 x 1 @ 215 lbs
33
Ben
Morehouse
3:30 Open Gym
1 x 1 @ 315 lbs
33
Bill
Berman
5-7 AM Open Gym
1 x 1 @ 165 lbs
33
Conner
Winkler
6:30 PM WOD
1 x 1 @ 245 lbs
3x3@185 2x2@205 1x1 @ 215,225,235
33
Grant
Shaw
6:00 AM WOD
1 x 1 @ 235 lbs
33
Joseph
McClish
6:30 PM WOD
1 x 1 @ 250 lbs
33
Michael
McCarthy
12:00 PM WOD
1 x 1 @ 195 lbs
33
Sam
Weitnauer
5:30 PM WOD
1 x 1 @ 315 lbs
33
Sean
Cooper
3:30 Open Gym
1 x 1 @ 340 lbs
33
Steve
South
6:30 PM WOD
1 x 1 @ 365 lbs
33
Thanh
Vo
5-7 AM Open Gym
1 x 1 @ 350 lbs
33
TIMMY
Unknown
12:00 PM WOD
1 x 1 @ 195 lbs
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