Archive for March, 2011

CrossFit Salem WOD: Monday 3-21-11

For time complete: 10 rounds of

  • Front Squats 10, 9, 8, 7…1 reps
  • 1 rope climb (or 6 pullups and 6 KTE)


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CrossFit Salem WOD: Sunday 3-20-11

Max Height Box Jump, then… AMRAP 7:00

  • 7 Sit Ups
  • Sprint 100′

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CrossFit Salem WOD: Saturday 3-19-11

3 rounds for time of:

  • 400m Run
  • 30 Wall Ball
  • 30 Box Jumps
  • 30 Pull Ups

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CrossFit Salem WOD: Friday 3-18-11

AMRAP 20:00

  • 6 Kettlebell Power Snatch
  • 6 Kettlebell Sit Ups
  • 6 Kettlebell Lunges
  • 6 Clapping Burpees

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CrossFit Salem WOD: Thursday 3-17-11

3 rounds for max reps of:

  • Max Pull Ups
  • Max Push Press (1/2 BW)
  • Max Front Squats (3/4 BW)

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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.

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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