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MONDAY, SEPTEMBER 01, 2014

Archive for February, 2011

CrossFit Salem WOD: Wednesday 2-6-11

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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Trainers doing some Hang Cleans and Burpees

 

 



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~! Snatch WOD !~



CrossFit Salem WOD: Tuesday 2-15-11

“Annie” 50-40-30-20-10 reps for time of:

  • Double Unders
  • Sit Ups

Hang Squat Cleans 5-5-5

AMRAP 8:00

  • 5 Hang Squat Cleans (95/65)
  • 5 Burpees





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CrossFit Salem WOD: Monday 2-14-11

WOD: 3 rounds for time of…

  • 8 Muscle Ups
  • 12 Push or Split Jerks (155/105)





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Upcoming News & Announcements

Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

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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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