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!
Feb 27: 2014 Games Open starts
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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!”
“…I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations!”
“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…
“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”
“…When I joined CrossFit Salem in August 09, I quickly discovered that I had not been pushing myself anywhere near my limits. I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease.”
“I’m not as sore as I thought I’d be…just “good” sore! I can still get out of my desk chair without help…that is a good sign!”
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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