pano1-new
SATURDAY, DECEMBER 20, 2014

Archive for November, 2011

Workout of the Day: Wednesday 11-23-11

WOD 1: “2011 Sectionals WOD # 4″: AMRAP 10:00

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (120/90)
  • 10 Muscle Ups

Scaling: Scale overhead Squats as needed, sub 10 banded muscle ups or 10 dips + 10 ring pulls

WOD 2: (Strength-Default):Complete for max weight

  • Press: 5-4-3-2-1
  • Pull Ups 5-4-3-2-1

WOD 2: (Endurance) Tabata Drills (8 rounds each, no rest between):

  • Rowing
  • Bear Crawls
  • Lunges





Read more ...

Workout of the Day: Tuesday 11-22-11

WOD 1: “2011 Sectionals WOD # 3″: AMRAP 5:00

  • Squat Clean (135/95)
  • Jerk (135/95)

Note: Notice I dropped the weight, the actual sectionals weight was 165/110… but in order to not burn out this week we will go a little lighter. As a goal you should get about 20% more reps than you did in the 2011 sectionals.

Scaling: A: 45/35 B: 75/45 C: 95/65 E: Rx

WOD 2: (Strength): 2 rounds, complete for max total weight lifted + distance.

  • 3:00 Ground-to-overhead with one kettlebell (select one KB, record total tonnage)
  • Rest 1:00
  • 3:00 Farmers Walk for distance (using the same KB, D&B 40′)
  • Rest 1:00

WOD 2: (Endurance): AMRAP 15:00

  • Run 200m
  • 7 Burpees
  • 14 Sit Ups





Read more ...

Workout of the Day: Monday 11-21-11

WOD 1: “2011 Sectionals WOD # 2″: AMRAP 15:00

  • 9 Deadlifts (155/100)
  • 12 Push Ups (hand release)
  • 15 Box Jumps (24″/20″)

Scaling: Scale weights and box heights as needed.

WOD 2: (Strength):Complete for max weight

  • Bench Press: 5-4-3-2-1
  • Complete 10 GHD sit ups in between each set of Bench Press

WOD 2: (Endurance-Default) Tabata Drills (8 rounds each, no rest between):

  • Shuttle Runs (40′)
  • Mountain Climbers
  • Touch n’ Goes (squat and touch the ground, jump and clap overhead)





Read more ...

Workout of the Day: Sunday 11-20-11

WOD 1: “Nasty Girls” 3 rounds for time of:

  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power Cleans (135/95)

This classic Crossfit WOD is one from the archives! Scale the cleans as needed. Scaling for the muscle ups will be 15 ring dips + 15 ring pulls. Gonna be awesome, see you there!

Endurance WOD 2: Row 2,000m

Strength WOD 2: Press 5-5-5, Push Press 3-3-3, Push Jerk 1-1-1





Read more ...

Workout of the Day: Saturday 11-19-11





Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

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.