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FRIDAY, OCTOBER 31, 2014

Archive for August, 2011

Workout of the Day: Monday 8-29-11

WOD: “Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006.

Daniel Crabtree

Complete for time:(Max = 25:00)

  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups

Scaling groups: A: 25 Pull Ups, Thrusters (45/25), B: 35 Pull Ups, Thrusters (65/45), C: Rx

$$: 3 x 20′ Handstand walk





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Oregon Summer Games: 8/27-8/28 Bend, OR

So the Summer Games in Bend are complete, Tyler was the only participant from CrossFit Salem and he did great finishing 8th overall with about 60 guys in the competition. There were 5 tough WODs over 2 days and Tyler made it all the way to the end! See some of the pictures below, come join us for the next one in 2012!





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Workout of the Day: Saturday 8-27-11

WOD 1: Complete for time, all with a med ball:

  • 1200m Run
  • 75 Squats
  • 50 Ground to Overhead

WOD 2: Tabata Drills:

  • Push Ups
  • Sit Ups
  • Lunges

 





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Workout of the Day: Friday 8-26-11

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

WOD 2: 3 rounds for time of: (Max 20:00)

  • 21 Burpees
  • 21 Kettlebell Swings (70/53)
  • Run 800m

Scaling: A: 15 of each, KB (35/18), B: 18 of each, KB (53/35)

$$: 02:00 Plank Hold





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Workout of the Day: Thursday 8-25-11

WOD 1: Back Squat 8-6-4-2-1 (record max, 20:00 time limit)

WOD 2: AMRAP 12:00

  • 1 rope climb (scale: 10 sec. rope hold, or 10 Pull Ups + 5 KTE).
  • 20′ Handstand Walk (scale: bear crawl D&B length of box)
  • 10 sec. “L” Sit (scale: 10 Sit Ups with Med Ball)

$$: 80 GHD Hip Extesions





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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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