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Archive for November, 2011

Workout of the Day: Sunday 11-13-11

Sunday Theme WOD: Shorty Shorts! (extra points for 70’s style + tall socks).

 

“Fight Gone Bad” Championship Edition: 5 rounds for max reps, 1:00 each station:

  • Push Press (75/55)
  • Box Jumps 20″
  • Sumo Dead Lift High Pulls (75/55)
  • Wall Ball 20/15
  • Rowing (for calories)
  • Rest (and think about how much you want to quit!)

 





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Workout of the Day: Saturday 11-12-11

3 rounds for max reps: (30 sec. each station)

  • 12″ Box Jump
  • 18″ Box Jump
  • 24″ Box Jump
  • 30″ Box Jump
  • Rest
  • 40 lb. Slam Ball
  • 50 lb. Slam Ball
  • Rest
  • Squat Hold
  • Squat Hold
  • Rest
  • Lunge Thrusters w/Med Ball
  • Lunge Thrusters w/Med Ball
  • Rest

 





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Workout of the Day: Friday 11-11-11

WOD 1: Endurance: AMRAP 15:00 for max distance: (DEFAULT)

  • Row 250m
  • 15 Push Ups
  • 25 Squats

WOD 1: Strength: Complete in 15:00 for max weight:

  • 50 Deadlifts

WOD 2: 4 rounds for time (Max 18:00)

  • 5 Muscle Ups (Sub = 15 dips + 15 Ring Pulls or 10 Banded MU)
  • 20 Pistols (10 each leg)

Notes: Scale Pistols by using a box or pole as support… these are one legged squats.

$$: 3 backwards partner sprints

 





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Workout of the Day: Thursday 11-10-11

WOD 1: 20,19,18 …. 3,2,1 reps for time of:

  • Double Unders
  • Sit Ups

Max time = 15:00, E: group = GHD Sit Ups @ 1/2 as many.

WOD 2: Strength & Endurance: EMOM 12:00

  • Run 200mfor Endurance (150m for Strength)
  • Max Kettlebell Hang Clean & Jerk (one arm alternating)

Notes: Record total munber of Kettlebell HC&J. 150m is a cone half way between the speed bumps.

Scaling: Endurance: A:18/10 B:26/18 C:35/26 Strength: A:26/18 B:35/26 C:53/35 E:70/53

 

$$: 10 Backwards Wall Climbs… for you Brent :)

 





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Workout of the Day: Wednesday 11-9-11

WOD 1: 3 rounds for time of: (mainsite link from Monday)

  • 30 Wall Ball Shots 20/15 (E: 11′.. over black line)
  • 30 Squat Snatch (75/55)

Notes: Max time = 20:00, Snatch goes bar-below-knee and not plate-to-floor.

Scaling: A: PVC/PVC B: 45/35 C: Rx E: Rx weight, 11′ target

WOD 2: Endurance: AMRAP 12:00

  • 20 Mountain Climbers (each leg counts as one and goes knee to elbow for full ROM)
  • Run 200m
  • Rest 30 sec.

WOD 2: Strength: (DEFAULT) Complete for max weight

  • 40 Strict Pull Ups (no kipping, 12:00 max)

Notes: record the total weight added or subtracted, use the following:

  • Grey Band = -120 lbs.
  • Green Band = -90 lbs.
  • Blue Band = -60 lbs.
  • Red Band = -30 lbs.
  • No Band = 0 lbs.

$$: 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.


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