Archive for May, 2011

Workout of the Day: Wednesday 5-18-11

For time complete:

  • 5 Heavy Overhead Press (185/135)
  • Run 1200m
  • 10 Heavy Overhead Press (155/105)
  • Run 800m
  • 15 Heavy Overhead Press (135/85)
  • Run 400m
  • 20 Heavy Overhead Press (95/65)


Amazing classes again today, lots of people getting fit! Overhead press today was your choice between a Press, Push Press, or Push Jerk. Got something special for you tomorrow… see you there!



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Workout of the Day: Tuesday 5-17-11

AMRAP 10:00

  • 15 Power Snatch (75/45)
  • 30 Double Unders


AMRAP 10:00

  • Run 200m
  • 16 Lunges
  • 12 GHD Hip Extensions


Another great day completed, good job on the PR’s on the first workout… I heard Tyler and Kristin say they added 2 rounds over the first time they did it at sectionals (good news for our team for sure)!

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Workout of the Day: Monday 5-16-11

3 rounds for time of:

  • 21 Front Squats (135/95)
  • 40′ Handstand Walk or Inch Worm
  • 30 GHS Sit Ups


Great classes today! 46 people tried something a little different (handstand walks and inch worms) and they all did awesome! Not everyone had Danielle’s perfect form but they did get a perfect workout with increased muscle activation! Highlights on the weakness challenge so far are that Nikki already beat her goal of 95 lb. overhead squats and John crushed double unders today getting more that 30 consecutive! Overall, it was a great Monday with classes back to a respectable level for a Monday and lot of awesome efforts! Big high-fives to new guys Eric V. and Evan F. on their first crossfit WOD today. Also, a shout out to Mike for nearly going 40′ on his hands after just trying this move a few times, Tammy also did amazing on the handstand walks (I think they are closet gymnasts, see picture)! See ya tomorrow!

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Workout of the Day: Sunday 5-15-11

Snatch Work and Burpees!

FYI- Sunday are a great day to work with Aron on whatever skills you need to develop. Typical Sunday classes focus more on skill work and less on Metcons and volume lifting.

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Workout of the Day: Saturday 5-14-11

AMRAP 15:00

  • Run 200m with Med Ball (20/15)
  • 12 Wall Ball (20/15)
  • 12 Sit Ups with Med Ball (20/15)

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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