Archive for June, 2011

Workout of the Day: Thursday 6-23-11

“Filthy Fifty”

For time:
50 Box jump (30/24)
50 Pull-ups
50 Kettlebell swings (53/35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball (20/15)
50 Burpees
50 Double unders

Scaling groups: A: 30’s, B: 40’s, C: 50’s each movements

So~! This is a great WOD that we haven’t done in a while, since it takes a lot of time to setup that is all we are doing today! Max time = 35:00, kill it CFS!

$$: 2 x 400m run or work on skill development!

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Workout of the Day: Wednesday 6-22-11

WOD 1: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders


WOD 2: 15:00 EMOM

  • 4 x Front Squat (135/95)
  • 6 x Burpees


$$: 5 partner spints + max L sit.

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Workout of the Day: Tuesday 6-21-11

WOD 1: Max consecutive pull ups or muscle ups, three tries, add numbers!

WOD 2: 5 rounds for time of:

  • Run 800m
  • 20 Wall Ball (20/15)
  • 20 Ring Rows (Body Rows)

Scaling Groups: A: 3 rounds, B: 4 rounds, C: 5 rounds, E: 25/20 lb. wall balls, flat ring rows. Max time = 30:00.

$$: 2:00 plank hold or 4:00 wall sit

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Workout of the Day: Monday 6-20-11

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

  • Squat Clean (135/95)
  • Ring Dip

In order to do this workout Rx and get your name on the leaderboard you gotta do the weight listed above and unassisted full ring dips, go for it!!

Scaled Weights: A: 45/25 B: 75/45 C: 105/75 E: 135/95

WOD 2: AMRAP 12:00

  • Lunge Down
  • 25 Sit Ups
  • Lunge Backwards Back
  • 10 Handstand Push Ups

A/B groups scale handstand push ups to presses with dumbbells or kick ups on the wall and use ab mats to get a slight inverted push up. C/E group use 25 pound plates and an ab mat for HSPU’s (games standard). E group put a 25/10 pound plate overhead on the lunges!

$$: Row 2k, 15 mucle ups, or run 2 x 400m for time!

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Workout of the Day: Saturday 6-18-11

Warm Up: Med Ball Toss with Partner 4:00

WOD 1: Teams of two or three, complete for time:

  • Shuttle runs with a burpee at each end. Complete 30 as a team, one person at a time.
  • Bear crawl down, 3 push ups, lunge backwards back. Complete 20 as a team.
  • Complete 250 box jumps at 18″ as a team
  • Complete 5 partner sprints each.

$$: Anytime Fitness Loop Run

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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    • 503-931-7727
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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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