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THURSDAY, OCTOBER 23, 2014

Archive for April, 2011

CrossFit Salem WOD: Wednesday 4-13-11

Open Sectionals WOD:

AMRAP 10:00

  • 60 Bar Jumping Burpees
  • 30 Overhead Squats (120/90)
  • 10 Muscle Ups





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CrossFit Salem WOD: Tuesday 4-12-11

AMRAP 30:00

  • Run 50′
  • 8 Crossfit Push Ups
  • Run 50′ Backwards
  • 10 Ab Mat Sit Ups
  • Bear Crawl 50′
  • 10 Air Squats
  • Lunge 50′
  • 10 Supermans





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CrossFit Salem WOD: Monday 4-11-11

WOD1: 3 rounds for time of:

  • 21 Sumo Dead Lift High Pulls (115/85)
  • 3 rope climbs (15′)

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WOD 2: AMRAP 5:00

  • Overhead One Arm Kettlebell Squats

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WOD 3: AMRAP 5:00

  • Handstand Push Ups





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CrossFit Salem WOD: Sunday 4-10-11

Aron’s WOD… snatch drills!





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CrossFit Salem WOD: Saturday 4-9-11

AMRAP 20:00

  • 100m Farmer Walk
  • 12 Wall Ball
  • 8 Burpees

Tabata Drills!





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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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