Archive for September, 2011

Workout of the Day: Friday 9-30-11

Technique: Overhead Press, Power Snatch

WOD 1: 30 Overhead Press

WOD 2: “Fight Got Worse” 3 rounds, 1:00 each station for total reps

  • Muscle Ups
  • Power Snatch
  • Rowing for calories
  • Toes to bar
  • Burpees with dumbbells
  • Rest

$$: 3 x partner sprints

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Workout of the Day: Thursday 9-29-11

Technique: Sled Drags, Deadllifts

WOD 1: 6 sled runs


  • 225 pound Deadlift, 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings, 2 pood
  • Run 200 meters

John Rankel

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. First posted January 7 2011

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Workout of the Day: Wednesday 9-28-11

Technique: Weighted Lunge

WOD 1: 50 Weighted Lunges

WOD 2: AMRAP 12:00

  • 1 Rope Climb
  • Run 200m with a rubber plate
  • 25 Double Unders

$$: 2:00 Plank Hold

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Workout of the Day: Tuesday 9-27-11

Technique: Box Squat

WOD 1: 50 Box Squats with a bar in the low back position


10 rounds for time of:

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • Rest 30 seconds


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. First posted August 17 2011

$$: 50 Tire Sledge Hits

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Workout of the Day: Monday 9-26-11

WOD 1: Hang Power Cleans + Jerk


  • Box Jumps
  • Clapping Push Ups
  • Sit Up Burpees

$$: Sled Drags!

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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