TUESDAY, JULY 22, 2014

Archive for August, 2011

Workout of the Day: Wednesday 8-24-11

WOD 1: “Nancy” 5 rounds for time of:

  • Run 400m
  • 15 Overhead Squats (95/65)

Scaling groups: A: 45/15, B: 65/35 C: 95/65

WOD 2: AMRAP 12:00

  • 12 Box Jumps (30″/24″)
  • 9 Burpees
  • 6 Kettlebell Push Press (1arm, 53/35)

Scale weights/sizes as needed.

$$: 05:00 Squat Hold

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Workout of the Day: Tuesday 8-23-11

“Heidi’s Birthday WOD” AMRAP 36:00

  • 1 Deadlift (315/185)
  • 5 Ring Dips
  • 5 Ring Pulls
  • 10 Sit Ups
  • Rest 0:30

Scale deadlifts as needed, shoot for 75% 1RM. Heidi is tough so we needed a hard WOD, should be awesome!

$$: 3,500m Row/Run (you decide how).

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Workout of the Day: Monday 8-22-11

WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

Alternate WOD 1: (if you can’t do both items above)

For time complete 90-60-30 reps of:

  • Hang Squat Snatch
  • Double Unders (3:1 Singles)

Max time = 15:00, Scaling groups: A :PVC/PVC, B: 15/15, C: 45/35, E: 65/45

WOD 2: Run 1,600m + 80 push ups, split anyway (Max: 15:00)

$$: 02:00 Handstand Hold

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Workout of the Day: Saturday 8-20-11

Bush Park WOD!!

3 rounds for reps, 1:00 each station:

  • Burpees
  • Sandbag Squats
  • Med Ball Slams
  • Sit Ups
  • Double Unders
  • Tire Jumps
  • Rest

$$: 1.5 mile jog around Bush Park


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Workout of the Day: Friday 8-19-11

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

  • Deadlift (225/155)
  • Handstand Push Ups

Scale weight and HSPU technique as needed.

WOD 2: 3 rounds for time of:

  • Run 200m
  • 25 Ring Dips

Scaling groups:

A: 15 dips, B: 20 dips, C: 25 dips, E: 25 dips + weight (15/5).

$$: Max consecutive double unders, try as much as you want :)

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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!”Rory


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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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