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Archive for January, 2012

Workout of the Day: Saturday 1-28-2012


  • 9:00a Free Saturday Class
  • 10:00a Free Saturday Class
  • 11:00a Competitor Class (not free, $15 drop in or use your membership)

    • WOD 1: “Lynn” 5 rounds for max reps: BW Bench Press, Pull Ups
    • WOD 2: 1RM Overhead Squat
    • WOD 3: AMRAP 15:00: Run 200m, 10 GHD Sit Ups, 50 Double Unders

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Workout of the Day: Friday 1-27-2012

WOD 1: 100 Burpee Box Jumps (24/18″, 15:00 max)

Scaling Groups: A: 50 B: 75 C: Rx E: Hand release


Regular WOD 2: AMRAP 12:00

  • 15 Push Press (45/25)
  • 15 Squats


Advanced WOD 2: AMRAP 12:00

  • 15 Power Snatch (95/65)
  • 15 Front Squats (95/65)

Notes: Bar below the knee on each snatch, no racks.


$$: Run 1200m

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Workout of the Day: Thursday 1-26-2012

WOD 1: AMRAP 15:00

  • Run (or Row) 400m
  • 20 Lunges

WOD 2: Deadlift x 30 (record lowest weight)

$$: 5 Partner Sprints

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Workout of the Day: Wednesday 1-25-2012

WOD 1: AMRAP 6:00

  • Back Squat (Bodyweight, scale as needed)

WOD 2: AMRAP 20:00

  • Row 300m
  • 15 Push Ups
  • 15 Box Jumps (24″/18″)
  • 15 Kettlebell Swings (53/35)

Scaling Groups: A: KB 26/18 B: 35/26 C: Rx E: 70/53, 30/24″ BJ, HR P.U.

$$: 40 Toes To Bar

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Workout of the Day: Tuesday 1-24-2012

WOD 1: Press 2-2-2-2-2-2-2-2

Note: 60 seconds rest between sets. Record 2-RM.


Regular WOD 2: AMRAP 12:00

  • 9 Burpees
  • 9 Overhead Squats (75/55)

Scaling Groups: A: PVC/PVC B: 45/35 C: Rx


Advanced WOD 2: AMRAP 12:00

  • 3 Muscle Ups
  • 6 Overhead Squats (135/95)


$$: 800m Run

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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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