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THURSDAY, JULY 31, 2014

Archive for May, 2011

Workout of the Day: Friday 5-13-11

WOD1:

Complete as many rounds as possible in 20 minutes of:
- Run 400 meters
- 7 Muscle-ups

Substitute Options:

If you cannot do a muscle up you can sub any of the following (must do the run or a 400m row):

  • 21 Pull Ups + 21 Ring Dips
  • 15 Tire Flips + 8 Pistols each leg
  • 12 Burpees + 25 Sit Ups
  • 18 Box Jumps (24/18) + 15 Ring Push Ups

WOD2:

Pick a different version of the above WOD and complete in a 10:00 AMRAP with 200m runs/rows instead of 400m runs/rows.





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Workout of the Day: Thursday 5-12-11

5 rounds for time of:

  • 5 Overhead Squats (135/95)
  • 10 Toes to Bar
  • 15 Dumbbell Hang Squat Cleans
  • 20 Double Unders





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Workout of the Day: Wednesday 5-11-11

Carol and Andys 9th Anniversary WOD:

9 rounds for time of:

  • 9 Front Squats (for weight)
  • Rest 1:00

$$: Tabata rowing + lunges





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Workout of the Day: Tuesday 5-10-11

Complete for time:

  • 1200m Run
  • 50 Pull Ups
  • 1200m Run
  • 50 Dips
  • 1200m Run

A: sub 800m runs, use bands. B: use bands, C:No bands E: Chest to Bar pull ups + 20 lb. weighted dips!

This was a tough cardio workout and we put a max of 35:00 on the WOD in the interest of human decency. New folks Liz and Jerry tried out Crossfit Salem for the first time and got a taste of CFS (hope they come back)! Overall, another great day, lots of people took one more important step towards being healthier than yesterday! See ya soon-





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Workout of the Day: Monday 5-9-11

Brent’s Birthday WOD:

AMRAP 25:00, roll the dice and then do the work! The number of rounds are recorded for each person and each person certainly did a different WOD, hello randomness! If you have a birthday coming up talk to Andy about a “special” WOD just for you!





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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory

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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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