Happy New Years Eve!!!
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WOD 1: 3 rounds for time of:
WOD 2: Strength: 3-3-3-3-3-3-3-3 reps of Sumo Dead Lift High Pulls
WOD 2: Endurance: You Pick:
WOW! Thanks so much for the outpouring of well wishes, I feel very blessed to have my CrossFit family today! In appreciation here is a really hard WOD, thank you CFS!
Andys Birthday WOD: “CrushWODs”
4 rounds for time of:
$$: 150 Squats
“Crush WODs” Andy’s Birthday WOD: 4 rounds for time of: (Max 40:00)
$$: 150 Air Squats
WOD 1: Complete for time, any order:
Scaling groups: A: 50 Push Ups / 50 Sit ups B: 75 Push Ups / 100 Sit Ups C: Rx E: Push Ups on rings, 75 GHD Sit Ups
Strength: Back Squat 3-3-3-3
Endurance: Tabata Drills:
$$: 5 Partner Sprints
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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