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Archive for February, 2011

CrossFit Salem WOD: Saturday 2-26-11

Team WOD:

Teams of two people complete the following drills for max reps in 5:00. In all activities one partner goes at a time for 20 seconds and then they alternate (teams of two).

  • 50′ shuttle runs / Burpees
  • Burpees / 50′ shuttle runs
  • Overhead Squats / Sit Ups
  • Sit Ups / Overhead Squats

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CrossFit Salem WOD: Friday 2-25-11

“Fran” 21-15-9 reps for time of:

  • Thtusters (95/65)
  • Pull Ups

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CrossFit Salem WOD: Thursday 2-24-11

15 rounds, 1:00 each round for reps and weight

  • 3 Deadlifts at 50% max
  • Max push ups

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CrossFit Salem WOD: Wednesday 2-23-11

“Mangie” for time complete:

  • 100 Double Unders
  • 100 Thrusters (45/35)
  • 100 Toes to Rings
  • 100 GHD Hip Extensions

A group = 60, B group = 85, C group = 100, E group = 100 + 250 Double Unders (25:00 max)

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CrossFit Salem WOD: Tuesday 2-22-11

5 rounds for max weight:

  • 10 Power Cleans
  • 20 Ring Dips

Video of Maegan, Kristin, Mike

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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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