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Archive for February, 2011

CrossFit Salem WOD: Monday 2-21-10

AMRAP 20:00

  • 5 Handstand Push Ups
  • 5 Dead Hang Pull Ups
  • 5 Front Squats

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CrossFit Salem WOD: Saturday 2-19-11

3 rounds for time of:

Basic Intermediate Advanced
Pull Ups 12 17 21
Wall Ball 12 17 21
Box Jumps 12 17 21
Push Ups 12 17 21

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CrossFit Salem WOD: Friday 2-18-11

3 rounds for time of:

  • 30 Kettlebell Sumo Deadlift High Pulls
  • 20 Kettlebell Hang Cleans
  • 10 Kettlebell Turkish Get Ups

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CrossFit Salem WOD: Thursday 2-17-11

4-rep Press Max. Start at 1/2 your Max 1-rep Press and add 10 lbs. each set until you reach your 4-rep max. 4 dead hang pull ups between sets. Max time is 15:00

AMRAP 15:00, run 100′ do 1 squat, run another 100′ do 2 squats, continue until you reach 15 squats and then reverse. For every round over 10 add three burpees to the squats. Count max rounds.

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CrossFit Salem WOD: Wednesday 2-16-11

Advanced WOD: (intermediate and beginner levels scaled some movements)

Split up any way and complete for time (25:00 max):

  • 2,000m Row
  • 10 rope climbs (15′)
  • 200 Lunges
  • 75 Clapping Push Ups

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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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