WOD 1: Overhead Squats
WOD 2: AMRAP 12:00
$$: plank holds
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WOD 1: 5 rounds for time of:
WOD 2: 40-30-20 reps for time of:
$$: Tabata Rowing
We are very excited about this week of WOD’s (workout of the day/s)! It is supposed to be a little hotter so remember to drink water before and after the WOD. Another reminder is to check out this website to improve your mobility (aka ability to function and do Crossfit every day). http://www.mobilitywod.com/ Our scientific plan this week is to lift some heavy stuff, run a bit, get upside down, and in general do stuff that fit people do (and monkeys)!
For those of you that have not been to CrossFit Salem… come on in to any class to start your free week of training! We can scale any workout to your abilities and will challenge you at your current fitness level and keep doing that as your fitness improves. We have been helping people since 2008 and as Crossfit grows have been challenging Salem to step up and be healthy. If you are ready to change then we are ready to guide you on this path towards increased health and wellness.
See you soon~
Andy and Carol
“Fight for your life”
1:00 each station, record total reps, three rounds:
$$: Teams of two. For time run 10 x 200m and 500 double unders.
WOD 1: AMRAP 12:00
Scaling groups: A: 45/25 B: 75/45 C: 135/95 E: 165/105
WOD 1: AMRAP 12:00
$$: 10 Rope climbs for time
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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