Archive for April, 2012

Workout of the Day: Tuesday 5-1-2012

WOD 1: 50 Thrusters (record total weight, no racks)

WOD 2: Complete for time: (Max 20:00)

  • Row 600m
  • 30 Box Jumps (30/24)
  • Run 600m (with plate 45/25)
  • 30 Ground to Overhead (45/25)

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Workout of the Day: Monday 4-30-2012

WOD 1: “Kristina’s Birthday WOD” 2 rounds for time: (Max 30:00)

  • 33 Single leg double unders (Scale to: 100 D.U. or 150 S.U.)
  • 33 Clapping Push Ups
  • 33 Chest to Bar Pull Ups
  • 33 Dumbbell Burpees (20/10)
  • 33 Backwards Walking Lunges (45/25 OH)
  • 33 Wall Ball Two-For-Ones (20/15)


WOD 2: Run 1 mile.

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Workout of the Day: Sunday 4-29-2012

WOD 1: “Ab Liquefier 5000″

Split up and complete for time: (25:00 Max)

  • 50 GHD SIt Ups (Sub Ab Mat for new people 1:1)
  • 50 Toes to Bar
  • 5:00 of plank hold
  • 50 Wall Ball

WOD 2: Run 1 mile for time (Anytime fitness route and back around the whole plaza).

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Workout of the Day: Saturday 4-28-2012

Free WOD: Complete for time: (28:00 Max)

  • Run 800m
  • 50 Burpees
  • Run 400m Backwards
  • 100 Sit Ups
  • Run 800m

Scaling: A: 30 Burpees/60 Sit Ups B: 40/80 C: Rx

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Workout of the Day: Friday 2-27-2012

CFS member Phil requested this WOD because Travis Manion was his roommate and this is the 5 year anniversary of this tragic loss of life, we remember and honor you Travis, thank you for protecting our freedoms! This WOD, and all future Hero WOD’s at CFS will be free to any local military service men and women (active or otherwise) that want to participate.

Skills List (5:00)

WOD 1:ManionSeven rounds for time of: (no time limit out of respect)

  • Run 400 meters
  • 135 pound Back squat, 29 reps (135/95)

Scaling groups: A: 65/45 B: 95/65 C: Rx


Enlarge image

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

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  • CrossFit Salem
  • 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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