TUESDAY, JULY 29, 2014

Archive for April, 2012

Workout of the Day: Saturday 4-21-2012

Free Saturday WOD: Dice Game! Roll the dice, do the stuff! AMRAP 25:00: (record dice rolls)

  • Roll 2: Run 400m
  • Roll 3: Rest 30 seconds
  • Roll 4: 15 Lunges
  • Roll 5: 12 Push Ups
  • Roll 6: 8 Burpees
  • Roll 7: Run 200m
  • Roll 8: 15 Squats
  • Roll 9: 30 Double Unders (100 singles)
  • Roll 10: 15 Sit Ups
  • Roll 11: Get a drink of water
  • Roll 12: Row 400m

Read more ...

Workout of the Day: Friday 4-20-2012

WOD 1: Squat Clean 30 reps for max total load (after warm up, Max 15:00)

WOD 2: Complete for time (Max 15:00)

  • Run 600m
  • Split up Anyway get 50 Dips + 100 GHD Hip Extensions
  • Run 600m (400 + a 200 :)

Scaling: E: add 25/5 lbs. to the dips, Run with Med. Ball. (25/20)

Read more ...

Workout of the Day: Thursday 4-19-2012

WOD 1: “Lynn” 5 rounds for max reps (5:00 each round, 25:00 Max)

  • Bodyweight Bench Press
  • Pull Ups

WOD 2: Complete for time:

  • 100 Thrusters (45/35)
  • Run 800m

Scaling: A: PVC B: 75 reps at 45/25 C: Rx

Read more ...

Workout of the Day: Wednesday 4-18-2012

WOD 1: “Grace” 30 reps for time: Power Clean and Jerk (135/95… scaled as needed, go heavy)

WOD 2: AMRAP 15:00:

  • 10 Toes to bar
  • 10 Overhead Squats (95/65)
  • 10 Lunges (Bar on back 95/65)

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


Team Training: Coach Amy perfects our Snatch technique!


Read more ...

Workout of the Day: Tuesday 4-17-2012

WOD 1: 21-15-9 reps for time of: (Max = 20:00)

  • Back Squat (225/155)
  • Kettlebell Swings (70/53)

Scaling: A: BS (95/55) KB (26/18) B: BS (155/95) KB (44/26) C: BS (185/125) KB (53/35) E: Rx

WOD 2: For time complete: (Max 15:00)

  • Run 600m
  • 40 Burpees
  • Run 600m

Read more ...

Upcoming News & Announcements

Feb 27: 2014 Games Open starts


Forgot Password?
Join Us


“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.