TUESDAY, JULY 29, 2014

Archive for November, 2011

Workout of the Day: Friday 11-18-11

WOD 1: Complete for time: (20:00 max)

  • 10 x Shuttle Run D&B (forwards then backwards)
  • 21-15-9 reps for time of:

    • Wall Ball 2 for 1′s (or 30-20-10 of regular Wall Ball @ 20/15).
    • Sit Ups w/Med Ball (ground to ground)

  • 10 x Shuttle Run D&B (forwards then backwards)

Strength WOD 2: Back Squat 8-7-6-5-4-3

(record the total weight lifted)

Endurance WOD 2: Tabata Rowing – 15 rounds

(record the total meters)

$$: Group Stretch!

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Workout of the Day: Thursday 11-17-11

Strength WOD 1: Three rounds for time: (2010 Sectional WOD… ish, 15:00 max)

  • 10 Deadlifts (275/175)… Sectionals did 315/185
  • 20 Ring Dips
  • 30 Box Jumps – 24″/18″

Scaling DL: A: 95/65 B: 135/95 C: 185/135 E: 275/175 Bejan: 365/205

Endurance WOD 1: 15:00 AMRAP (default)

  • 10 Deadlifts (1/2 weight of above scaling)
  • 10 Push Ups
  • 30 Box Jumps (18″/12″)

WOD 2: Skill Work:

  • 10:00 on Handstand Skills (demo banded and scaled options)
  • 5:00 for Max HSPU

$$: Jog 1 mile

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Workout of the Day: Wednesday 11-16-11

“White” Five rounds for time of:

  • 15′ Rope climb, 3 ascents
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead (25 for ladies, 15 = scaled)
  • Run 400 meters


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

$$: 4 x Backwards Partner Sprints, 3 x Bear Crawl Partner Sprints

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Workout of the Day: Tuesday 11-15-11

Strength WOD 1: Power Clean Ladder: Two rounds for max reps at each station. Rest 2:00 between rounds.

Bars will be set up in the following sequence, you will have 30 seconds to get max reps and then 30 seconds to rest between stations.

Heavy Ladder: 95, 115, 135, 155, 185

B Group Ladder: 65, 75, 85, 95, 115

A Group Ladder: 35, 45, 55, 65, 75


Endurance WOD 1: EMOM 12:00 (default)

  • 12 Mountain Climbers
  • 6 Jumping Squats
  • 3 Hand release push ups

B group: 15,8,5 C group: 20,10,6

WOD 2: 30-30-30-30 reps for time of:

  • Double Unders (4:1)
  • Sit Ups (Rx = GHD, 15 each round)

Note: Rx group, every missed double under attempt adds 5 Ab Mat sit ups (or 3 GHD) to the following round.


$$: 4 Partner Sprints

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Workout of the Day: Monday 11-14-11

WOD 1: AMRAP 10:00

  • 7 Thrusters (115/75)
  • 7 Burpee Box Jumps (12″)

Thruster Scaling: A: 45/35 B: 75/45 C: Rx

Endurance WOD 2: AMRAP 20:00

  • Row 500m
  • 5 x Shuttle Runs w/3 squats at each end (30′)
  • Rest 30 sec.

Strength WOD 2: (default) Complete for funsies:

  • 50 Ring Rows (Rx = back on the ground + plate on chest 45/25)
  • 50 Push Ups (Rx = plate on back 45/25)

Each team members does all 100 reps, split up anyway, not for time (but a 20:00 max). Help your partner get his/her weight set. Do more than Rx if possible and scale as needed.Record total weight added for all reps.

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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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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