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Archive for January, 2012

Workout of the Day: Tuesday 1-31-2012

WOD 1: “Bring out your dead” 10,9,8,7,6,5,4,3,2,1 reps for time of: (Max 20:00)

  • Deadlift (185/115)
  • Handstand Push Ups

Deadlift Scaling: A: 95/65 B: 135/95 C: 185/115 E: 245/165

WOD 2: AMRAP 8:00

  • Max Reps of Ring Rows + Ring Dips (switch anytime)

WOD 2 Advanced: AMRAP 8:00

  • Muscle Ups (Boom!)

$$: Row 1,000m





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Workout of the Day: Monday 1-30-2012

WOD 1: “Case of the Mondays” AMRAP 15:00

  • 1 rope climb (sub 6 Pull Ups)
  • 200m run
  • 10 Burpees
  • 20 Squats
  • 20 Sit Ups

Notes: Sub run for a row for medical reasons (which do not include “it’s raining”, or “its cold outside” :)

WOD 2: 100 x Hang Power Snatch (PVC or just a bar, perfect your technique)

Advanced WOD 2: Hang Power Snatch 5-5-5-5

$$: Practice Handstand Push Ups





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Workout of the Day: Sunday 1-29-2012

Crossfit Salem WOD for Sunday 1-29-12:

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

  • Thrusters (95/65)
  • Pull Ups

WOD 2: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders



Read more ...

Workout of the Day: Monday 1-30-2012

WOD 1: “Case of the Mondays” AMRAP 15:00

  • 1 rope climb (sub 6 Pull Ups)
  • 200m run
  • 10 Burpees
  • 20 Squats
  • 20 Sit Ups

Notes: Sub run for a row for medical reasons (which do not include “it’s raining”, or “its cold outside” :)

WOD 2: 100 x Hang Power Snatch (PVC or just a bar, perfect your technique)

Advanced WOD 2: Hang Power Snatch 5-5-5-5

$$: Practice Handstand Push Ups





Read more ...

Workout of the Day: Sunday 1-29-2012

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

  • Thrusters (95/65)
  • Pull Ups

WOD 2: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders





Read more ...

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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory

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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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