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WEDNESDAY, JULY 30, 2014

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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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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