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Archive for January, 2012

Workout of the Day: Monday 1-23-2012

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

  • Squat Cleans (135/95)
  • Ring Dips


WOD 2: AMRAP 15:00

  • Run 200m
  • 15 Pull Ups
  • 8 Handstand Push Ups


$$: 30 GHD Sit Ups

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Workout of the Day: Sunday 1-22-2012

WOD 1: “Fight Gone Bad” 3 rounds for max reps, 1:00 each station:

  • Rowing (for calories)
  • Push Press
  • Box Jumps
  • Sumo Dead Lift High Pulls
  • Wall Ball
  • Rest

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Workout of the Day: Saturday 1-21-2012

WOD 1: For max reps complete 4:00 of each item:

  • Run 400m, Max Squats
  • Run 400m, Max Sit Ups
  • Run 400m, Max Push Ups
  • Run 400m, Max Pull Ups
  • Run 400m, Max Lunges
  • Run 400m, Max Double Unders

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Workout of the Day: Friday 1-20-2012

WOD 1: AMRAP 12:00

  • 20 Sumo Dead Lift High Pulls (95/65)
  • 15 Hand Release Push Ups

WOD 2: 3 rounds for total time:

  • Run 800m
  • Rest 2:00

$$: 30 Wall Ball (20/15)

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Workout of the Day: Thursday 1-19-2012

WOD 1: Back Squat 3-3-3-3-3

WOD Demo with Dave Lipson (520 lbs. from a guy not much over 200)

WOD Demo with Rob Orlando

Note: New people will instead perform 100 perfect box-back squats with just the bar and a box.

WOD 2: Three rounds for time of: (Max 15:00)

  • 40 Push Press (45/35)
  • 30 Ring Pulls
  • 20 4′ Broad Jumps (one mat)

$$: 3 x 400m Rows, 1:00 rest between.

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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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