Archive for October, 2011

Workout of the Day: Saturday 10-15-11

Team WOD 1: Teams of two, complete for time:

  • 6 rounds for time of 200m run and 10 puch ups, alternating.
  • Split up 100 sit ups anyway


Team WOD 2: Teams of two complete 10 rounds for reps:

  • 1:00 of plank hold while the partner does max double unders.

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Workout of the Day: Friday 10-14-11

WOD 1: “HOLBROOK” 10 rounds for time of:

  • 5 Thrusters (115/75)
  • 10 Pull Ups
  • 100m Sprint
  • Rest 1:00


Scaling Groups: A: Thrusters (45/35), B: Thrusters (75/55)

Jason Holbrook
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. First posted January 27, 2011

$$: 50 Ball Slams

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Workout of the Day: Thursday 10-13-11

WOD 1: EMOM 15:00 (every minute on the minute complete for rounds, 15 is the max)

  • 3 Dead Lifts (225/165)
  • Bear crawl 60′

Scaling groups: A: DL (135/95), bear crawl 30′ B: DL (185/115), C: Rx E: DL (315/205)


WOD 2: 3 rounds for time: (Max = 12:00)

  • Run 100m
  • Run 100m backwards
  • 25 Burpees

$$: 4 min. squat hold

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Workout of the Day: Wednesday 10-12-11

WOD 1:Tabata Double Unders (eight rounds, 20 seconds of max reps + 10 seconds of rest)

For this WOD we will only be recording the round with the least double unders!

WOD 2: AMRAP 20:00

  • 1 Rope Climb
  • 9 Toes to bar
  • 7 Overhead Squats (95/65)

$$: 1,000m Row

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Workout of the Day: Tuesday 10-11-11

WOD 1: 50 Strict Presses

WOD 2: 4 rounds for time: (max time = 22:00)

  • 7 Muscle Ups
  • 100m Farmers Walk
  • 20 O.H. Lunges

$$: 3 Partner Sprints

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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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