Free WOD: AMRAP 25:00
Read more ...
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
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
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!
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.