Archive for May, 2012

Workout of the Day: Tuesday 5-29-2012

WOD 1: AMRAP 8:00

  • 15 Lunges
  • 20 Sit Ups
  • 25 Double Unders (35 if broken, or 100 single unders)

WOD 2: AMRAP 18:00

  • 8 Deadlifts (135/95)
  • 8 Hang Cleans (135/95)
  • 8 Should to Overhead (135/95)

Notes: If the bar is dropped after the deadlifts a 3 Burpee penalty applies. Each round is 24 reps, record total reps.

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

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Workout of the Day: Monday 5-28-2012

“Memorial Day Murph”!

WOD: “Murph” Complete for time:

  • Run 1 mile
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • Run 1 mile

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005

Notes: Must wear a 20 lb. weight vest to Rx! Split up the reps in between the runs any way you want.

Scaling Groups: A: 800m’s, 33, 66, 133 B: 1200’s, 66, 133, 200 C: same as above

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Workout of the Day: Sunday 5-27-2012

WOD 1: AMRAP 15:00

  • 20 Dumbbell Power Snatch (10 each arm)
  • Run 100m
  • 20 double unders (80 singles)

WOD 2: Row 3000m for time.

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Workout of the Day: Saturday 5-26-2012

Free WOD: AMRAP 30:00 (partner teams, one works at a time)

  • 20 Burpee Jumps onto plate (45/25)
  • 20 Ground to overhead (45/25)
  • 20 Lunges with plate (45/25)
  • 30 sec. Plank with plate on back (45/25)
  • Run 200m (with plate)

Notes: Scale weights as needed

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Workout of the Day: Friday 5-25-2012

Our affilaite team “Salem WOD Crushers” starts competiting in WA at the 2012 CrossFit Games NW Regionals! Watch us on the jumbotron feed from the main crossfit games site: Games Site. The competition is on Friday, Saturday, and Sunday…check it out!


WOD 1: 10 Partner Sprints (after a solid warm up)

WOD 2: AMRAP 18:00

  • 30 Burpee Box Jumps (over box 24″/20″)
  • Run 400m

$$: Max kettlebell swings in 3:00 (53/35)

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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