pano1-new
FRIDAY, NOVEMBER 28, 2014

Archive for May, 2012

Workout of the Day: Saturday 5-19-2012

Free WOD: AMRAP 25:00

  • Run 200m with Med Ball
  • 20 Med Ball Thrusters
  • 20 Med Ball Lunges
  • 45 Second Plank
  • 50 Double Unders (200 singles)



Read more ...

Workout of the Day: Friday 5-18-2012

WOD 1: “Kelly” 5 rounds for time:

  • Run 400m
  • 30 Box Jumps (24″/20″)
  • 30 Wall Ball Shots (20/15)

Scaling Groups: A: 3 rounds, B: 4 rounds C: Rx

WOD 2: Tabata Pull Ups (10 rounds), record total reps.





Read more ...

Workout of the Day: Thursday 5-17-2012

WOD 1: Complete for time: (20:00 Max)

  • Run 1200m
  • 150 Double Unders (or 500 singles)
  • 30 Handstand Push Ups
  • 50 Sit Ups (GHD for E group)

Notes: Scale as needed on the HSPU, newbies should do only Ab Mat sit ups or 1/2 way GHD’s.

WOD 2: Tabata Pull Ups, 8 rounds. (Rx = chest to bar)

$$: Mobility and group stretch!





Read more ...

Workout of the Day: Wednesday 5-16-2012

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

Scaling Groups: A: 65/35 B: 95/65 C: Rx

WOD 2: Sled Sprints, oh yeah!

  • Each person does 8 sled sprints between the speed bumps (135/45)

$$: 50 Pistols



Read more ...

Workout of the Day: Tuesday 5-15-2012

WOD 1: Ground to Overhead, 50 reps for max total weight. 15:00 Max, record time as well as weight!

 

WOD 2: Complete for max reps: (record individually)

  • 4:00 Burpees (jump on plate like the Oregon Games)
  • 1:00 Rest
  • 4:00 Max Kettlebell Front Squats (1 KB = 53/35)
  • 1:00 Rest
  • 4:00 of plank (record how much of the 4:00 you held!)

$$: 1K Row for time





Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

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
X

Forgot Password?

Join Us

Password Reset

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