Archive for July, 2011

Workout of the Day: Thursday 7-14-11

WOD 1: 5 rounds for time of:

  • Run 400m
  • 20 Deadlift (145/95)
  • 20 Push Ups
  • 10 Deadlifts (145/95)
  • 10 Push Ups


Max time = 30:00, Scaling deadlifts as follows. A: 75/45, B:105/65, C:145/95. Note, trainers will be keeping a close eye on your form and the second we see you loose the lumbar curve “flat back” we will drop the weight! Push ups are not on knees, ever and CFS. Use a box to raise your hands up to scale them as needed :)


$$: 100 Sit Ups or Muscle Up Practice

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Workout of the Day: Wednesday 7-13-11

WOD 1: “Grace”

30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.


WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)

  • in 4:00 Row 500m and then complete max reps of one arm kettlebell push press.

Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.


$$: Bear Crawl D&B x 3 forwards, 3 backwards.

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Workout of the Day: Tuesday 7-12-11

SKILL: Sled Drag

WOD 1: Complete for time: (Max = 20:00)

  • 200m Lunges
  • 100 Overhead Squats (45/35)
  • Run 1 Mile (1600m)

A: Scale OHS as needed, 100m lunges. B/C: as written. E: 75/55 OHS.

WOD 2: AMRAP 8:00

  • 12 Push Ups
  • 12 Ring Rows

$$: 3 x backwards sprints between the speed bumps (about 50m).

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Workout of the Day: Monday 7-11-11

WOD 1: “Mary” Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scale the handstand push ups as needed using kick ups, reduced ROM (range of motion) HSPU’s (on Ab Mats), or on a box with your butt in the air :), One legged squats need to be without assistance to do this WOD Rx, otherwise use a support such as the pull up rack so you can do them.


WOD 2: Hang Cleans 10-9-8-7-6-5-4-3-2-1 (record the lowest weight you use only, max time = 15:00)


$$: 60 backwards lunges

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Workout of the Day: Saturday 7-9-11

WOD 1: Complete for time:

  • 400m Run with Med Ball
  • 50 Wall Ball
  • 400m Run with Med Ball
  • 75 Sit Ups with the Med Ball
  • 400m Run with Med Ball
  • 100 Overhead Lunges with the Med Ball

WOD 2: Complete 3 rounds for max reps:

  • 1:00 of Push Ups
  • 1:00 of Box Jumps
  • 1:00 rest

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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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