FRIDAY, JULY 03, 2015

Archive for 2011

Workout of the Day: Tuesday 12-27-11

WOD 1:”Diane” 21-15-9 reps for time of:

  • Deadlift (225/165)
  • Handstand Push Ups

Strength WOD: Bench Press 3-3-3-3-3 (12 ring rows between sets)

Endurance WOD: Amrap 15:00

  • Run 200m
  • 20 Touch n’ goes

$$: 5 Partner Sprints

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Workout of the Day: Monday 12-26-11

Strength WOD: Front Squats 5-5-5-5, Overhead Squats 5-5-5-5

Endurance WOD: AMRAP 15:00

  • 25 Box Jumps (24″/18″)
  • Row 300m
  • 12 Burpees

WOD 2: AMRAP 12:00

  • Shuttle Run D&B x 3
  • 15 Kettlebell Swings (53/35)

$$: 4 Partner Sprints

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Workout of the Day: Sunday 12-25-11

Merry Christmas and a Happy New Year!

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Workout of the Day: Saturday 12-24-11

WOD 1: Chirstmas Eve WOD 2011! 12 days of Christmas WOD Dice Game! AMRAP 15:00

WOD 2: Boys vs. Girls Team WOD! (Boys won BTW!)


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Workout of the Day: Friday 12-23-11

WOD 1: Three rounds for time of: (20:00 max)

  • Dumbbell squat snatch, 15 reps, right arm (35/25)
  • 15 GHD sit-ups (sub 30 Ab Mat)
  • Dumbbell squat snatch, 15 reps, left arm (35/25)
  • 15 Toes to bar

Scaling: A: dumbbells 15/5, 20 Ab Mat sit ups. B: dumbbells 25/15, 30 Ab Mat Sit Ups, C:RX

WOD 2 Strength: Deadlifts 10-10-10

WOD 2 Endurance: 2,000m row, stop every 400m and do 25 push ups (all for time):

$$: 100 Box Jumps for time (18/12)

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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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