WOD 1: “Angie” complete for time: (in this order only, Max 25:00)
Scaling groups: A: 40′s, B: 70′s C: Rx
WOD 2: AMRAP 8:00
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WOD 1: 5 rounds for max weight, record all sets (20:00 max working time)
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
Notes: Squatting box jump starts with a squat and finishes with a box jump.
WOD 1: Back Squats 15-15-15-15 (record all sets, 15:00 max)
WOD 2: Complete for time, split up any way:
Free WOD: EMOM 30:00
Scaling Groups: A: 4′s B: 6′s C: 8′s Elite: 10′s
WOD 1: “RANDY” For time complete:
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.
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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