WOD 1: Snatch Balence 10-5-5-3-3-1-1
WOD 2: Complete each for time, rest about 1:30 between each.
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WOD 1: EMOM 10:00 (every minute on the minute) complete:
Scaling Weights: A: 65/35 B: 95/65 C: 135/95 E: 165/110
WOD 2: 50-40-30-20-10 (Max = 20:00)
A: Start at 30, B: Start at 40, C: Start at 50 and jump on a 45 lb. plate with hips open (no clap OH)
$$: 5 partner sprints outside between the speed bumps
“Fight Gone Bad” 3 rounds, 1:00 each station, goal = max reps of:
$$: 60 Pull Ups, goal = least amount of sets possible. (A/B group = 40).
WOD 1: 100 push ups
This WOD is not for time, but there is a 10:00 Max, record only the number of sets required to achieve 100 push ups. One set means you are on hands and toes, nothing else touches the ground in the up position. In the down position touch chest to deck (no hand release needed). Your goal is to get the least number of sets, rest as needed in between. If you can get 50 twice (which is pretty hard) then that is two sets and it is better than three sets of 40, 30, and 30.
WOD 2: “Diane”
21-15-9 reps for time of:
Deadlift Scaling, A:115/75, B:185/115 C: 225/165
Modify the handstand push ups as needed, options are kick ups, box HSPU’s, or partial HSPU’s with Ab Mats. E groupers use the games standards with 25′s and and Ab Mat between them!
$$: 2 x 400m runs for time + 5 partner sprints outside between the speed bumps!
WOD 1: Complete as many rounds as possible in 15 minutes of:
1 Rope Climb10 Ring Dips15 Wall Ball (20/15)
~ Sub 10 pull ups for 1 rope climb today! E group add weight to the dips and go 25/20 on Med Balls.
WOD 2: Overhead Squat 3 – 3 – 3
$$: Max consecutive double unders, record score!
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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