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TUESDAY, OCTOBER 21, 2014

Archive for May, 2011

Workout of the Day: Tuesday 5-24-11

WOD1: 2 rounds for time:

  • Lunge 100m with med ball (20/15)
  • Run 800m with med ball
  • 20 reps of “Goat Work” or 40 Sit Ups
  • Rest 2:00

100m is out to the first speed bump and back. Regionals athletes use 45/25 plates overhead and do 30 GHD Sit Ups for goat work. Max time = 22:00

WOD2:

Thruster 2-2-2-2-2

Go for max weight, make sure hips are below knees on the squat!

$$: 25 Tire flips or 7 rope climbs





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Workout of the Day: Monday 5-23-11

WOD 1: 2 Snatch (full squat) every minute for ten minutes for max weight.

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WOD 2: AMRAP 12:00

  • 20 Push Ups
  • 20 Squats
  • 10 Pull Ups





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Workout of the Day: Saturday 5-21-11

WOD 1:

10 x Sprints between the speed bumps. Get a partner and tag each other so you have some rest in between! Not for time…. for speed!

WOD 2:

Down and back 1 time between the speed bumps (about 85m), lunges and every 2 you stop and do 3 squats!

WOD 3:

On the rubber mats outside. 3 rounds for time of:

  • 25 Sit Ups

  • 25 Push Ups
  • 150 Single Unders (Jump Rope).





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Workout of the Day: Friday 5-20-11

WOD 1: 21-15-9 reps for time of:

  • Deadlift (225/145)
  • Box Jumps (24″/18″)

WOD 2: For time complete:

  • Run 1000m
  • 30 Handstand Push Ups
  • Row 1000m





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Workout of the Day: Thursday 5-19-11

WOD1:

200 Hang Squat Cleans for time (15:00 max). 45 lbs. = guys, 35 lbs = girls.

WOD2:

50 strict dead hang pull ups (record max weight added).

$$: 5 partner sprints





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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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