Archive for June, 2012

Workout of the Day: Tuesday 6-26-2012

WOD 1: “Angie” complete for time: (in this order only, Max 25:00)

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

Scaling groups: A: 40’s, B: 70’s C: Rx


WOD 2: AMRAP 8:00

  • 6 Handstand Push Ups
  • 2 x Shuttle Run D&B

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Workout of the Day: Monday 6-25-2012

WOD 1: 5 rounds for max weight, record all sets (20:00 max working time)

  • Snatch Balance – 3 reps
  • Hang Power Snatch – 3 reps

Notes: Cannot set the bar down foir all 6 reps each round, if so repeat the round. Final results should look like: 95,115,135,145,125 for example.


WOD 2: AMRAP 10:00

  • 5 Toes to Bar
  • 5 Squating Box Jumps (24″/20″)
  • 5 Burpees with dumbbells (10/5)

Notes: Squatting box jump starts with a squat and finishes with a box jump.


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Workout of the Day: Sunday 6-24-2012

WOD 1: Back Squats 15-15-15-15 (record all sets, 15:00 max)

WOD 2: Complete for time, split up any way:

  • 100 Burpees
  • Run 1600m
  • 200 Double Unders
  • Row 1600m

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Workout of the Day: Saturday 6-23-2012

Free WOD: EMOM 30:00

  • 10 Sit Ups
  • 10 Push Ups
  • 10 Squats
  • 10 Lunges

Scaling Groups: A: 4’s B: 6’s C: 8’s Elite: 10’s

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Workout of the Day: Friday 6-22-2012

WOD 1: “RANDY” For time complete:

  • 75 Power Snatch (75/45)

Randy Simmons

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. First posted 13 February 2008


WOD 2: Death by pull ups:

One pull up the first minute, two the next, three the third, and so on unti you cannot complete the required pull ups in the minute. Record the last minute you were successful.

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  • Salem, OR 97302
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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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