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Archive for March, 2012

Workout of the Day: Sunday 3-25-2012

3:00 WOD: 12.5 redo

4:00 WOD: “Grace and her Sisters” (Max = 30:00)

  • 100 reps for time, Ground to overhead (135/95)

Scaling: A: 65/45 B: 95/65 C: 135/95

Notes: We want you to focus on technique each lift and challenge yourself with the weight used!

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Workout of the Day: Saturday 3-24-2012

Free WOD 1 (9a/10a): AMRAP 20:00, team of two:

  • Run 2 x 200m (alternating, so 2 each)
  • 20 Burpees (total between the two people)
  • 40 Squats (total between the two people)

Free WOD 2 (9a/10a): Complete for time: (10:00 max)

  • 75 Sit Ups
  • 100 Lunges

11:00 WOD: 12.5 redo

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Workout of the Day: Friday 3-23-2012

WOD 1: EMOM 20:00 (record rounds completed in 1:00)

  • 5 Power Snatch (75/45)
  • 4 Overhead Squats (75/45)
  • 3 Bar Facing Burpees

Scaling: as needed, E: 95/65

WOD 2: 3 x 800m runs (record times for each)

$$: 100 Box Jumps (20/24)

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Workout of the Day: Thursday 3-22-2012

WOD: Sectional WOD 12.5: 7:00 AMRAP

  • 3 Thrusters (100/65 or scale as needed)
  • 3 Chest to bar pull ups (Scale as needed for non-competition athletes)
  • 6 Thrusters
  • 6 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups
  • etc… increasing by 3 each round.

WOD 2: 4 rounds for time: (15:00 Max)

  • Lunge down, lunge backwards back
  • 15 Push Ups
  • Crab Walk down, crab walk backwards back
  • 15 Sit Ups

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Workout of the Day: Wednesday 3-21-2012

Shout Out: This is to the local globo gym trainers that use our programming with your clients, yeah we know you are doing it and it’s ok! At least give a little credit to Crossfit Salem :) for helping you do your job! Programming is an art form and we understand that you need help, and since imitation is the highest form of flattery, thank you!


WOD 1: 3-rep max Squat Clean

Notes: Team up with a partner and spend no more than 15:00 finding your 3-rep max squat clean.

WOD 2: AMRAP 12:00

  • 1 Burpees, 11 Double Unders
  • 2 Burpees, 12 Double Unders
  • 3 Burpees, 13 Double Unders
  • 4 Burpees, 14 Double Unders…. and so on for 12:00, write last finished round + reps.

$$: 50 Sit Ups or Ball Slams

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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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