Archive for August, 2011

Workout of the Day: Thursday 8-18-11

WOD 1: Press 3-2-1, Push Press 3-2-1, Push Jerk 3-2-1

WOD 2: Amrap 15:00

  • Row 250m
  • Run 250m (third speed bump)
  • 50 Double Unders (3:1 singles)

$$: 40 Toes to Bar (record max consecutive)

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Workout of the Day: Wednesday 8-17-11

WOD 1: “Angie” For time complete:

  • 100 Pull Ups (anyway)
  • 100 Push Ups (full Range, no hand release)
  • 100 Sit Ups (Ab Mat)
  • 100 Squats (air)

Scaling Groups:

A: 60 of each. B: 80 of each. C: Rx

$$: Body weight shoulder to overhead, max reps in 8:00 (scale as needed)

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Workout of the Day: Tuesday 8-16-11

WOD 1: 10,9,8,7,6,5,4,3,2,1 reps for time of:

  • Power Cleans (95/65)
  • Bar Facing Burpees (jump over bar).

Max time = 18:00, Scaling: A:45/25, B:65/45 C:Rx, E:135/95

WOD 2: 50 Kettlebell Overhead Squats (record lowest weight, one KB). Scaling: A:30, B:40, C:Rx

$$: Run 3 x 200m sprints, record times.

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Workout of the Day: Monday 8-15-11

WOD 1: “Kelly” 5 rounds for time of:

  • Run 400m
  • 30 Box Jumps (24/20)
  • 30 Wall Ball (20/15)

Scaling groups:

A: 3 rounds, 20 each. B: 4 rounds 25 each. C: Rx

$$: 30 Dead hang pull ups, add weight if possible, record total weight.

** Note: no records today…um, someone forgot to take a picture of the board before it was erased :) **

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Workout of the Day: Saturday 8-13-11

WOD 1: EMOM 20:00 (every minute on the minute)

  • 4 Lunges
  • 4 Sit Ups
  • 4 Push Ups
  • 4 Squats
  • 10 Double Unders (20 singles)

WOD 2: Teams of two, 3,000m rowing or running (one person at a time).

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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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