Archive for March, 2011

CrossFit Salem WOD: Wednesday 3-30-11

Sectional WOD #2: AMRAP 15:00 (as many rounds/reps as possible in 15:00 of):

  • 9 Dead Lifts (155 lbs for men/100 lbs. for women)
  • 12 Push Ups (with hand release)
  • 15 Box Jumps (24″ for men/20″ for women)


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CrossFit Salem WOD: Wednesday 3-30-11

AMRAP 15:00

  • 9 Deadlifts (155/100)
  • 12 Push Ups (with hand release)
  • 15 Box Jumps (24/20)

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CrossFit Salem WOD: Tuesday 3-29-11

2 rounds for time of:

  • 1,000m Row
  • Bear Crawl 200′
  • 50 Sit Ups

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CrossFit Salem WOD: Monday 3-28-11

Overhead Squats 5-5-5-3-3 (Max 3-rep) then…

AMRAP 10:00

  • 8 Ring Dips
  • 8 Burpees
  • 8 Pull Ups

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CrossFit Salem WOD: Sunday 3-27-11

30 Burpee Pull Up KTE’s for time

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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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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.

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