WOD 1: “Elizabeth” 21-15-9 reps for time of:
WOD 2: AMRAP 15:00
$$: 30 GHD Sit Ups
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WOD 1: “Fight Gone Bad” 3 rounds for max reps, 1:00 each station:
WOD 1: For max reps complete 4:00 of each item:
WOD 1: AMRAP 12:00
WOD 2: 3 rounds for total time:
$$: 30 Wall Ball (20/15)
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)
$$: 3 x 400m Rows, 1:00 rest between.
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
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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