pano1-new
FRIDAY, AUGUST 01, 2014

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





Read more ...

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!





Read more ...

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





Read more ...

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)





Read more ...

Labor Day 2011



Upcoming News & Announcements

Feb 27: 2014 Games Open starts

Login

Forgot Password?
Join Us

Testimonials

“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”Kirsten

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.