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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)

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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.

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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!

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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

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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

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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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