Archive for February, 2012

Workout of the Day: Tuesday 2-28-2012

WOD 1: Squat Clean and Jerk 5-5-5-5-5 (95/65, or scale as needed, focus on perfect form)

WOD 2: AMRAP 12:00

  • 200m Run
  • 30 Double Unders (Rx = add 10 if unbroken)

$$: 30 dips


Competitor WOD 1: Squat Clean & Jerk 10-10-10-10-10 (45/35, focus on feet and knee positions)

Competitor WOD 2: 1 x Anytime Fitness Run

Competitor $$: Work on strict muscle ups (no kip) or kipping dips if you do not have a M.U.

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Workout of the Day: Monday 2-27-2012

WOD 1: Overhead Squat 3-3-3-3-3 (record your 3RM)

WOD 2: AMRAP 15:00

  • Shuttle Run D&B x 3
  • 12 Pull Ups
  • 12 Pistols (one leg squats)

$$: 20 Handstand Push Ups


Competitor WOD 1: Snatch Balance 5-5-5-5-5 (55%, 65%, 3 x 75% of 1RM OHS)

Competitor WOD 2: 3 rounds for time (but at a relaxed pace):

  • 300m Row
  • 20 Wall Ball Shots (20/15)
  • 10 Pull Ups (Chest to Bar)

Competitor $$: work on kipping handstand push ups

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~ 2012 CrossFit Games Open Sectionals Update ~

WOD 12.1: Complete as many burpees as possible in 7:00, touching 6″ higher than your reach.

Team Score: 737 reps

World Team Rank: 19th (out of 1,792 teams world wide)

North West Region Rank: 3rd (out of 121 teams, as you can tell we are in a tough region)

We are very proud of all that competed and everyone that cheered us on! Below is a list of the results, the highlighted top six create the team rank. However, we are very happy about each and every effort! Thanks for making this team big and giving 100% to this first WOD of the 2012 CF Games.


Here are some other scores that you may find interesting:




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Workout of the Day: Sunday 2-26-2012

WOD 1: Run 1.6 miles for time while carrying a Med. Ball (Anytime Fitness Loop)

Scaling: A: 0.8 miles B: 1.6 miles C: Rx


WOD 2: “Death by Toes to Bar”

Notes: Do one the first minute, two the next, and so on until you can’t complete a round.


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Workout of the Day: Saturday 2-25-2012

WOD 1: AMRAP 8:00 ( as many reps as possible), two times through:

  • 40 seconds of Mountain Climbers
  • 20 seconds of rest
  • 40 seconds of Tuck Jumps
  • 20 seconds of rest
  • 40 seconds of Burpees
  • 20 seconds of rest
  • 40 seconds of Lunges
  • 20 seconds of rest


WOD 2: Teams of two, for time and reps complete:

  • 4:00 of Plank, Max Med. Ball Thrusters
  • 4:00 of Squat Hold, Sit Ups
  • 4:00 of bar hangs, Push Ups

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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