Archive for July, 2011

Workout of the Day: Saturday 7-30-11

“Dice Game”

AMRAP 12:00, rest 4:00, then AMRAP 12:00 again! Roll the dice and whatever number comes up you do that activity! This was a great WOD and a big thanks to the 28 peaople that made today awesome!

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Workout of the Day: Friday 7-29-11

WOD 1: “Karen” 150 Wall Ball Shots for time (20/15 @ 10′)

WOD 2: 500m Row for time.

WOD 3: Tabata:

  • Waiters Walk (70/53 guys, 44/35 girls)
  • Squat Holds

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Workout of the Day: Thursday 7-28-11

WOD 1: Kettlebell Sumo Deadlift High Pulls (1 KB), for max weight. 40-30-20-10

WOD 2: AMRAP 15:00

  • 100m Farmers Walk
  • 8 Burpees
  • 20 double unders (3:1)


For the farmers walk carry one kettlebell or dumbbell in each hand, scaling groups: A: 26/18, B: 35/26 C: 53/44 E: 70/53

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Workout of the Day: Wednesday 7-27-11

WOD 1: “Lynne” 5 rounds for max reps:

  • Bodyweight Bench Press
  • Max Pull Ups

This WOD is not for time, but we will stop in time to complete the second WOD. Record total reps and BW used (Ex. 120 reps @ 1/2 BW + red band). Bodyweight bench means if you weight 165 lbs. then 165 lbs. is what you bench.

WOD 2: AMRAP 10:00

  • 20 Squats
  • 20 Sit Ups

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Workout of the Day: Tuesday 7-26-11

WOD 1: Overhead Squats 5-5-5-5-5

WOD 2: Weighted Lunges 8-8-8-8-8 (bar on back)

WOD 3: Complete for time (10:00 Max)

  • Bear Crawl Down and Back x 3
  • 150 Double Unders (3:1)

$$: 50 Hip Extensions

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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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