pano1-new
SUNDAY, AUGUST 31, 2014

Archive for December, 2011

Workout of the Day: Saturday 12-31-11

Happy New Years Eve!!!

12-31-11main





Read more ...

Workout of the Day: Friday 12-30-11

WOD 1: 3 rounds for time of:

  • 12 Muscle Ups (sub 20 ring dips + 20 ring pulls)
  • 20 Hang Squat Snatch (1 Kettlebell, 53/35)

WOD 2: Strength: 3-3-3-3-3-3-3-3 reps of Sumo Dead Lift High Pulls

WOD 2: Endurance: You Pick:

  • 2,000m row
  • 1 mile run
  • 1,000 single unders or 250 double unders





Read more ...

Workout of the Day: Thursday 12-29-11

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:

  • 100 Double Unders
  • 15 Ground to Overhead (Bodyweight)
  • 10 Strict Pull Ups (Behind the neck)

$$: 150 Squats

12-29-11main





Read more ...

Workout of the Day: Thursday 12-29-11

“Crush WODs” Andy’s Birthday WOD: 4 rounds for time of: (Max 40:00)

  • 100 Double Unders (4:1 Singles)
  • 15 x Bodyweight ground to overhead
  • 10 x Strict behind the neck pull ups

$$: 150 Air Squats

crushwods





Read more ...

Workout of the Day: Wednesday 12-28-11

WOD 1: Complete for time, any order:

  • Row 2,000m
  • 100 Push Ups
  • 150 Sit Ups

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:

  • Double Unders
  • Burpees
  • Squats

$$: 5 Partner Sprints





Read more ...

Upcoming News & Announcements

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

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.