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THURSDAY, AUGUST 28, 2014

Archive for March, 2012

Workout of the Day: Thursday 3-29-2012

WOD: “WOOD”

5 Rounds for time of:

  • Run 400 meters
  • 10 Burpee box jumps, 24″ box
  • 95 pound Sumo-deadlift high-pull, 10 reps (95/65 or scale as needed)
  • 95 pound Thruster, 10 reps (95/65 or scale as needed)
  • Rest 1 minute

Scaling: A: 3 rounds, B: 4 rounds C: Rx

SGT Brett Wood
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.





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Workout of the Day: Wednesday 3-28-2012

Buy In: Skill List (5:00)

WOD 1: 6 rounds for time, 30 sec. each station:

  • Pull Ups
  • Rest

WOD 2: 6 rounds for time, 30 sec. each station:

  • Overhead Squats (45/25 plate)
  • Rest

WOD 3: 6 rounds for time, 30 sec. each station:

  • Ring Dips (E; add weight)
  • Rest

WOD 4: 6 rounds for time, 30 sec. each station:

  • Lunges (45/25 plate)
  • Rest

$$: 1200m Run





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Workout of the Day: Tuesday 3-27-2012

WOD 1: Pick from the skills list

WOD 2: 30-20-10 reps for time of: (15:00 max)

  • Box Jumps (30/24)
  • Burpees
  • Toes to Bar

WOD 3: 100 Hang Squat Cleans for time (75/45)

$$: 1200m Run

3-27-12_sm 3-27-12a_sm

3-27-12b_sm

3-27-12c_sm



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Workout of the Day: Tuesday 3-27-2012

WOD 1: Pick from the skills list

WOD 2: 30-20-10 reps for time of: (15:00 max)

  • Box Jumps (30/24)
  • Burpees
  • Toes to Bar

WOD 3: 100 Hang Squat Cleans for time (75/45)

$$: 1200m Run



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Workout of the Day: Monday 3-26-2012

Skils List: Choose a skill you need to work on from the posted list (5:00 Max)

WOD: 30-20-10 reps for time of:

  • Deadlift (225/165)
  • Handstand Push Ups

A:115/75 B: 185/115 C: 225/165 E: 315/195

$$: 1200m 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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