WOD 1: Press 3-2-1, Push Press 3-2-1, Push Jerk 3-2-1
WOD 2: Amrap 15:00
$$: 40 Toes to Bar (record max consecutive)
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WOD 1: “Angie” For time complete:
A: 60 of each. B: 80 of each. C: Rx
$$: Body weight shoulder to overhead, max reps in 8:00 (scale as needed)
WOD 1: 10,9,8,7,6,5,4,3,2,1 reps for time of:
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
$$: Run 3 x 200m sprints, record times.
WOD 1: “Kelly” 5 rounds for time of:
A: 3 rounds, 20 each. B: 4 rounds 25 each. C: Rx
$$: 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 **
WOD 1: EMOM 20:00 (every minute on the minute)
WOD 2: Teams of two, 3,000m rowing or running (one person at a time).
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
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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