Archive for July, 2011

Workout of the Day: Wednesday 7-20-11

WOD 1: “Helen” 3 rounds for time of:

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

Scaling groups: None, scale kettlebell weight and pull up style as needed.

WOD 2: AMRAP 12:00

  • 1 rope climb (sub 10 Pull Ups)
  • 5 burpees
  • 9 Thrusters (one Kettlebell, 53/35)


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Workout of the Day: Tuesday 7-19-11

WOD 1: Heavy Squats!

  • Front Squat 10-8-6-4
  • Back Squat 10-8-6-4

Alternate Front then back before going to the next set.

WOD 2: Two rounds for time of:

  • 75 Double Unders
  • Run 200m Backwards
  • 1:00 squat hold (if you can’t hold a full min, rest and then continue)

$$: 5 x Rope Climbs


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Workout of the Day: Monday 7-18-11

WOD 1: “Barbara” 5 rounds for time of:

  • 20 Pull Ups
  • 30 Push Ups
  • 40 Sit Ups
  • 50 Squats

Scaling groups: A: 2 or 3 rounds, B: 4 rounds, C: Rx

$$: 50 Handstand Push Ups (work on your skillzzz)


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Workout of the Day: Saturday 7-16-11

WOD 1: As individuals complete AMRAP 8:00 of:

  • 12 Touch n’ Goes (like a burpee without the push up… touch the ground and jump and clap overhead).
  • 12 Sit Ups (Ab Mat, touch toes)

WOD 2: As a team of two complete for time:

  • 10 x bear crawls down and back (20 total), split anyway between two people, ones goes at a time.
  • 10 x lunges down and back
  • 8 x crab walks down and back
  • 8 x backwards bunny hop down and back
  • 6 x Burpee broad jumps down and back

Max time = 20:00, enjoy!! Saturdays may be free but you’ll pay in sweat or blood!

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Workout of the Day: Friday 7-15-11

WOD 1: “Jackie” for time complete:

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups


WOD 2: AMRAP 12:00

  • Run 200m
  • 12 Burpees


$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)

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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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