Home
Programs
Schedule & Fees
Store
Testimonials
About
Photos
Videos
Read More
Read More
Read More
Read More
- Run 400m
- 30 Box Jumps (24"/20")
- 30 Wall Ball Shots (20/15)
Scaling Groups: A: 3 rounds, B: 4 rounds C: Rx
WOD 2: Tabata Pull Ups (10 rounds), record total reps.
- Run 1200m
- 150 Double Unders (or 500 singles)
- 30 Handstand Push Ups
- 50 Sit Ups (GHD for E group)
Notes: Scale as needed on the HSPU, newbies should do only Ab Mat sit ups or 1/2 way GHD's.
WOD 2: Tabata Pull Ups, 8 rounds. (Rx = chest to bar)
$$: Mobility and group stretch!
- Squat Cleans (135/95)
- Ring Dips
Scaling Groups: A: 65/35 B: 95/65 C: Rx
WOD 2: Sled Sprints, oh yeah!
- Each person does 8 sled sprints between the speed bumps (135/45)
$$: 50 Pistols
WOD 1: Ground to Overhead, 50 reps for max total weight. 15:00 Max, record time as well as weight!
WOD 2: Complete for max reps: (record individually)
- 4:00 Burpees (jump on plate like the Oregon Games)
- 1:00 Rest
- 4:00 Max Kettlebell Front Squats (1 KB = 53/35)
- 1:00 Rest
- 4:00 of plank (record how much of the 4:00 you held!)
$$: 1K Row for time
WOD 1: "Acacia's Birthday WOD" AMRAP 20:00
- 5 Rope Climbs
- 12 Power Cleans (135/95)
- 19 Pull Ups
- 92 Double Unders (300 singles)
Scaling Groups: Power Cleans A: 64/35 B: 95/65 C: Rx E: 155/105
Notes: Scale rope climbs to a 20 second hold or 2 up/downs with hands only)
WOD 2: Overhead Squats: 5 opportunities for max unbroken reps (95/65). Record total.
$$: Mobility and group stretch!
Image Gallery
CrossFit Journal
The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life.
Download a free issue!
CrossFit Kids
CrossFit Kids is not simply a scaled down version of CrossFit, it is CrossFit geared and designed for a special population and the specific developmental needs of that population (nuerological, cognitive, motor).
Go to the official CrossFit Kids site!Contact Info
- CrossFit Salem
- 1745 25th St. SE
- Salem, OR 97302
- Andy, Head Trainer & Co-Owner: 503-931-7727
- Carol, General Manager & Co-Owner: 503-931-6488
- Click here for directions to our gym!
General Rules for WODs (workouts of the day)
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
