FRIDAY, JULY 03, 2015

Archive for 2011

Workout of the Day: Saturday 12-31-11

Happy New Years Eve!!!


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Workout of the Day: Friday 12-30-11

WOD 1: 3 rounds for time of:

  • 12 Muscle Ups (sub 20 ring dips + 20 ring pulls)
  • 20 Hang Squat Snatch (1 Kettlebell, 53/35)

WOD 2: Strength: 3-3-3-3-3-3-3-3 reps of Sumo Dead Lift High Pulls

WOD 2: Endurance: You Pick:

  • 2,000m row
  • 1 mile run
  • 1,000 single unders or 250 double unders

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Workout of the Day: Thursday 12-29-11

WOW! Thanks so much for the outpouring of well wishes, I feel very blessed to have my CrossFit family today! In appreciation here is a really hard WOD, thank you CFS!


Andys Birthday WOD: “CrushWODs”

4 rounds for time of:

  • 100 Double Unders
  • 15 Ground to Overhead (Bodyweight)
  • 10 Strict Pull Ups (Behind the neck)

$$: 150 Squats


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Workout of the Day: Thursday 12-29-11

“Crush WODs” Andy’s Birthday WOD: 4 rounds for time of: (Max 40:00)

  • 100 Double Unders (4:1 Singles)
  • 15 x Bodyweight ground to overhead
  • 10 x Strict behind the neck pull ups

$$: 150 Air Squats


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Workout of the Day: Wednesday 12-28-11

WOD 1: Complete for time, any order:

  • Row 2,000m
  • 100 Push Ups
  • 150 Sit Ups

Scaling groups: A: 50 Push Ups / 50 Sit ups B: 75 Push Ups / 100 Sit Ups C: Rx E: Push Ups on rings, 75 GHD Sit Ups

Strength: Back Squat 3-3-3-3

Endurance: Tabata Drills:

  • Double Unders
  • Burpees
  • Squats

$$: 5 Partner Sprints

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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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WOD Guidelines (workout 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!

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