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WEDNESDAY, NOVEMBER 26, 2014

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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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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