For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
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WOD 1: EMOM 8:00 (every minute on the minute for 8:00)
WOD 2: 3 rounds, 1:00 each round. For max reps.
WOD 1: Complete for time: (35:00 Max)
Scaling groups: A: Run 1200m, KB (26/18) B: KB (35/26) C: Rx E: Carry a med ball on the runs
$$: 50 Tire Flips
WOD 1: 3 rounds for time of: (Max 20:00)
WOD 2: AMRAP 10:00
$$: 3:00 Squat Hold
WOD 1: 10 rounds for time of: (Max 20:00)
Scaling groups: A: OHS PVC/PVC B: OHS 35/15 C: RX E: 65/35 (all use a barbell)
WOD 2: 8 x Run 200m (rest 1:00 between)
$$: Max plank on elbows
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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