Archive for April, 2011

CrossFit Salem Workout of the Day: Sunday 4-24-11

AMRAP 15:00

  • 1 Turkish Get Up (53/35)
  • 3 Burpees
  • 5 Sit Ups
  • 10 Double Unders

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CrossFit Salem Workout of the Day: Saturday 4-23-11

Ladder WOD:

30 seconds at each station for max reps, 3 rounds!

  • Box Jumps 12″
  • Box Jumps 18″
  • Box Jumps 24″
  • Box Jumps 30″
  • Rest
  • Kettlebell High Pulls (53 lb.)
  • Kettlebell High Pulls (44 lb.)
  • Kettlebell High Pulls (35 lb.)
  • Kettlebell High Pulls (26 lb.)
  • Rest
  • Burpees
  • Lunges
  • Burpees
  • Lunges
  • Rest

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CrossFit Salem Workout of the Day: Friday 4-22-11

WOD 1: 3 rounds for max reps of:

  • Row 500m
  • Bodyweight Back Squat

~ 5:00 each round, record reps, scale as needed ~

WOD 2: Split up any way for time complete:

  • 100 Pull Ups
  • 100 Dumbell Push Ups (chest to deck)

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CrossFit Salem Workout of the Day: Thursday 4-21-11

Overhead Lunges



4 rounds for time of:

  • 200m Run
  • 4 Handstand Push Ups
  • 8 Kettlebell Snatch
  • 12 Squats

45 people processed through the CFS machine today, they are stronger and more confident now!

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CrossFit Salem Workout of the Day: Wednesday 4-20-11

20:00 AMRAP (as many rounds/reps as possible in 20:00)

  • 5 Power Cleans (145/100)
  • 10 T2B (Toes to Bar)
  • 15 Wall Ball (20/15)


This is the open sectionals WOD, we had some great performances at CFS and

Bejan is currently #1 in the Northwest at this workout. Go CFS!

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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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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