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Archive for March, 2012

Workout of the Day: Tuesday 3-20-2012

WOD 1: Press 2-2-2-2-2-2-2-2 (8 rounds of 2 reps, record max) – 15:00 time limit

WOD 2: Teams of 2 people, complete for time (both can workout at the same time):

  • Row 3,000m (alternate as needed for fastert time)
  • 150 Toes to bar (or GHD sit ups for E; groupers)

Notes: New people should sub Ab Mat sit ups instead if they cannot do TTB.

$$: 25 Tire flips

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Workout of the Day: Monday 3-19-2012

WOD 1: 3 rounds for time: (Max = 25:00)

  • Deadlift BW x 20 reps
  • Run 600m
  • 20 Pull Ups

Notes: Scale deadlifts and pull ups as needed. E: Chest to bar pull ups.

WOD 2: AMRAP 6:00

  • 12 Ring Dips
  • 12 Lunges

$$: 3:00 Plank

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Workout of the Day: Sunday 3-18-2012

WOD 1: Overhead Lunges 6-6-6-6 (record max weight).

WOD 2: For time complete:

  • 75 Sit Ups
  • Run Anytime fitness loop x 2
  • 75 Sit Ups

Scaling: A: 1 x Runs, 50 sit ups each time. B/C: Rx

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Workout of the Day: Saturday 3-17-2012

Free WOD: 10 rounds for time of: (max = 30:00)

  • Run 200m
  • 20 Squats
  • 15 Lunges
  • 10 Sit Ups
  • 10 Push Ups

Scaling: A: 5 rounds B: 8 rounds C: 10 rounds

$$: Max double or single unders in 7:00


11:00 WOD = Sectional WOD 12.4


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Workout of the Day: Friday 3-16-2012

WOD 1: 2010 Sectional WOD 1: 5 rounds:

  • 7 Thursters (135/95)
  • 1 Rope Climb

Scaling Options: A: 45/25 B: 95/65 C: Rx

Notes: Subs for rope climbs are a 20 sec. hold, climb from your back on the ground or 5 pull ups + 5 TTB.

WOD 2: Deadlift 10 sets of 5 reps (record total weight)

$$: 30 Handstand Push Ups


Sectional Athlete Optional WOD 1: 2010 Sectional WOD 1: 5 rounds:

  • 7 Thursters (135/95)
  • 1 Rope Climb

Sectional Athlete Optional WOD 2: AMRAP 10:00

  • 10 GHD Sit Ups
  • 50 Double Unders
  • 10 Ring Rows

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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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