Free WOD: AMRAP 25:00
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WOD 1: “Kelly” 5 rounds for time:
Scaling Groups: A: 3 rounds, B: 4 rounds C: Rx
WOD 2: Tabata Pull Ups (10 rounds), record total reps.
WOD 1: Complete for time: (20:00 Max)
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)
$$: Mobility and group stretch!
WOD 1: “Elizabeth” 21-15-9 reps for time of:
Scaling Groups: A: 65/35 B: 95/65 C: Rx
WOD 2: Sled Sprints, oh yeah!
$$: 50 Pistols
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)
$$: 1K Row for time
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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