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Archive for September, 2011

Workout of the Day: Saturday 9-24-11

WOD 1: Teams of two:

One person runs 400m with a bumper plate while the other does max sit ups, alternate as fast as possible until each person gets 4 x 400m runs.

WOD 2: SuperTeams (of 4):

AMRAP 10:00

  • 10 Wall Ball Shots, alternate team members

Remaining team does 3 burpees for each 10 wall ball shots. Record total wall ball shots.

$$: 300 DU or 900 singles

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Workout of the Day: Friday 9-23-11

WOD 1: AMRAP 15:00

  • Front Squats
  • Muscle Ups


WOD 2: 50-40-30-20-10 reps for time of:

  • Push Ups
  • Lunges

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Workout of the Day: Thursday 9-22-11

WOD 1: Deadlifts

WOD 2: Complete for time:

  • Anytime Fitness Run
  • Handstand Push Ups
  • Anytime Fitness Run

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Workout of the Day: Wednesday 9-21-11

Warm Up/Skills: 10:00 Olympic Snatch technique

WOD 1: 4 rounds for time of:

  • Power Snatch
  • Push Press
  • Double Unders


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Workout of the Day: Tuesday 9-20-11

WOD 1: Overhead Squats 8-8-8-8

WOD 2: AMRAP 12:00

  • 1 rope climb
  • 12 Box Jumps
  • 12 Burpees

$$: 2:00 plank

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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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