Archive for June, 2011

Workout of the Day: Wednesday 6-29-11

Paul and Dave’s Birthday WOD’s! (designed by Paul, can you guess his age?):

WOD 1:
4 Rounds for Time of…
9 – Push ups
9 – Pull ups
9 – Sit ups
9 – Air squats
9 – Push press (A-45/35, B-75/65, C-95/65, Bejan-155)
9 – Ring Dips
9 – Box Jumps (24/18)
9 – Kettle Bell Swings (A-26, B-44, C-53, Bejan – you know what to do)
9 – Ring Rows

Max time: 25:00 (unless your name is Paul, then you will finish!)


WOD 2:
360 Double Unders (1080 Singles)

Nothing… I don’t like cashouts, and it’s my Birthday, so I’m not gonna do one! (Paul)

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Workout of the Day: Tuesday 6-28-11

WOD 1: For time complete:

  • Run 800m
  • 30 Muscle Ups
  • Run 800m

Muscle ups scaled to 3 ring rows + 3 ring dips! Max time = 20:00


WOD 2: 50 Deadllifts at 50% of 1RM (one rep max)


$$: Handstand Push Up skill work

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Workout of the Day: Monday 6-27-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups


WOD 2: 3 rounds for time of:

  • 15 Sumo Dead Lift High Pulls (95/65)
  • 21 Push Ups
  • Run 400m

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Workout of the Day: Saturday 6-25-11

Team WOD Saturday! Teams of three/four complete the following events:

  1. Team run (to Anytime Fitness parking lot), 100 team thruster throws with the med. ball, run back (total distance = 0.8 miles). Record team time!
  2. Teams have one person hang from the pull up bars while the others complete as many sit ups as possible, rotate until each person gets three turns! Record the total number of team sit ups.
  3. Shuttle run competition. Fro 5:00 each team has one member at a time run a 50′ down and back shuttle run. Record the total team shuttle runs achieved in 5:00.

Thanks to the awesome people that came down and made our free Saturday WODs great at 9/10am today!

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Workout of the Day: Friday 6-24-11

WOD 1: Max Bench Press.

Ok, we have never in nearly 1,000 WOD’s done this at CFS. So in the interest of variety and appeasing the gym mullets here you go! Every lift gets a spotter! Any lift over 225 lbs. gets a spotter on both ends of the bar! Team up and you have 12:00 to swell up your chesticles and strut like a globo gym-troll (without the mirrors sadly).


WOD 2: Complete all for time:

  • 5,000m Row
  • 200 Push Ups (oh yeah, making you pay for WOD 1).

Scaling groups: A: 3,000m/75 B: 4,000m/125 C: 5,000m/200. Split up the rowing and push ups any way you want!


$$: 3 partner sprints BACKWARDS.

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  • 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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