pano1-new
SUNDAY, NOVEMBER 23, 2014

Archive for April, 2011

Workout of the Day: Friday 4-29-11

“Evaelly”

Eva + Kelly (Max = 30:00)

3 rounds for time of:

  • 800m Run
  • 30 Kettlebell Swings (70/53)
  • 30 Pull Ups
  • 30 Box Jumps
  • 30 Wall Ball

A/B: 2 rounds C/E: 3 rounds

$$: 100 Overhead Squats (45/25)





Read more ...

Workout of the Day: Thursday 4-28-11

WOD 1:

Deadlift 30-20-10-5-1

WOD 2:

Basic: AMRAP 12:00

  • 15 Sit Ups
  • 15 Push Ups
  • 15 Squats

Intermediate: AMRAP 12:00

  • 10 GHD Sit Ups
  • 12 GHD Back Extensions
  • 20 Squats

Advanced: AMRAP 12:00

  • 4 Muscle Ups
  • 8 Handstand Push Ups
  • 25 Squats





Read more ...

Workout of the Day: Wednesday 4-27-11

WOD 1: Sectional WOD 11.6:

AMRAP 7:00 (ladder up by 3’s)

  • 3 Thrusters (100/65)
  • 3 Chest To Bar Pull Ups
  • 6 Thrusters (100/65)
  • 6 Chest To Bar Pull Ups
  • 9 Thrusters (100/65)
  • 9 Chest To Bar Pull Ups… and so on!

WOD 2: 10 rounds for time of: (max 20:00)

  • Run down and lunge backwards back(50′ each way)
  • Rest 20 sec.
  • Run backwards down and lunge forawrds back
  • Rest 20 sec.

A: 8 rounds, B: 9 rounds, C: 10 rounds, E: 12 rounds

$$: Handstand Work!





Read more ...

Workout of the Day: Tuesday 4-26-11

WOD 1: “Annie”

Complete for time: 50-40-30-20-10 reps of:

  • Double Unders
  • Sit Ups

WOD 2: “Stannie”

Complete for time: 50-40-30-20-10 reps of:

  • Push Ups on dumb bells
  • Rowing (for calories)

$$: 100 Overhead Squats (45/25)





Read more ...

Workout of the Day: Monday 4-25-11

WOD 1:

Every minute on the minute for 15 minutes complete.

  • 3 Bodyweight Deadlifts
  • 1 Bodyweight Power Clean
  • 2 Bodyweight Front Squats

A: 1/4 BW, B: 1/3 – 1/2 BW, C: 3/4 BW, E: Full BW or more

Instructions: Record the number of successful trys out of 15 and the weight class.

WOD 2: Pick One or more

  • Row 2k
  • Run Anytime Fitness Loop (0.8 miles) twice.
  • 300 Double Unders
  • 15 Rope Climbs





Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.