Archive for September, 2011

Workout of the Day: Thursday 9-15-11

WOD 1: EMOM 20:00 (every minute on the minute complete for max rounds out of 20)

  • 2 Deadlifts
  • 6 Bar facing burpees (jump over the bar)

Scaling groups, recommended deadlift weight: A: 135/75 B: 185/115 C: 225/145 E: 295/165 Bejan: 365/185

WOD 2: Complete for time: (switch the order for some as needed)

  • Row 800m
  • Run 800m

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Workout of the Day: Wednesday 9-14-11

WOD 1: “Annie” 50-40-30-20-10 reps for time of: (max time = 12:00)

  • Sit Ups
  • Double Unders (4:1 singles)

WOD 2: Tabata Drills

  • Lunges (with plate overhead 45/25)
  • Push Ups (with hand release)
  • Wall Ball (20/15)

Tabata drills are 20 second of max reps followed by 10 seconds of rest, do each activity 8 rounds before switching to the next. Your score is the total overall reps!

$$: 200m Row… Fast!

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Workout of the Day: Tuesday 9-13-11

WOD 1: Max rounds without setting down the bar. 5 attempts.

  • 5 Back Squat
  • 5 Overhead Squats
  • 5 Front Squats

Scaling groups: A: 45/15 B: 65/35 C: 95/65 E: 135/85

So, out of the rack start with the 5 back squats, press anyway overhead and complete 5 overhead squats, move to the front position and complete 5 front squats (that is one round). Complete as many as possible without setting down the bar (5 times).

$$: Max handstand push ups in 5:00

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Workout of the Day: Monday 9-12-11

WOD: “Chelsea” Happy Birthday to our very own Chelsey!

For 30:00, every minute on the minute do 5 pull ups, 10 push ups, 15 squats. Record the number of completed rounds out of 30 possible.

$$: 100 sledge hammer hits or max double unders in 5:00 (attempts count, no single unders)

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Labor Day 2011

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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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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.

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