“Chipper Tuesday” For time complete:
Max time = 30:00!
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5 rounds for individual round time:
4 rounds for max reps in 3:00 of:
- rest between rounds was about 2 minutes -
Then! Team Rowing and Squat exercise, teams of three completed a 3000m row and for every pull one person had to do a squat, lots of fun!
Push Press 10-10-10
Push Jerk 5-5-5
(max weight recorded for each lift)
Tabata Drills (8 rounds, 20 sec. of work, 10 sec. of rest):
Cashout $$: 2 rounds of 500m row + 50 push ups
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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