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Archive for April, 2011

CrossFit Salem Workout of the Day: Tuesday 4-19-11

“Chipper Tuesday” For time complete:

  • 1000m Row
  • 50 Wall Ball (20/15)
  • 60 Ring Dips
  • 70 Squatting Box Jumps
  • 80 Hip Extensions
  • 250 Double Unders

Max time = 30:00!

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CrossFit Salem Workout of the Day: Monday 4-18-11


5 rounds for individual round time:

  • 5 Power Cleans (135/95)
  • 10 Front Squats (135/95)
  • 5 Push Jerks (135/95)
  • 20 Pull Ups
  • Rest 90 sec.





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CrossFit Salem Workout of the Day: Saturday 4-16-11

4 rounds for max reps in 3:00 of:

  • Run 300m with Med Ball
  • Max Burpees (jumping over Med ball)

- 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!


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CrossFit Salem Workout of the Day: Friday 4-15-11

Press 15-15-15

Push Press 10-10-10

Push Jerk 5-5-5

(max weight recorded for each lift)



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CrossFit Salem Workout of the Day: Thursday 4-14-11

Tabata Drills (8 rounds, 20 sec. of work, 10 sec. of rest):

  • Pull Ups
  • Kettlebell Swings
  • Front Squats (45/25)
  • Lunges

Cashout $$: 2 rounds of 500m row + 50 push ups

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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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