TUESDAY, JULY 29, 2014

Archive for June, 2012

Workout of the Day: Thursday 6-21-2012

WOD 1: Complete for time, in this order: (Max 20:00)

  • 25 Thrusters (115/75)
  • Run 1200m (with the kettlebell specified below)
  • 50 Kettlebell Swings (53/35)
  • 75 Ring Push Ups

Scaling groups:

  • A: Thrusters (45/35), KB 35/18, regular push ups
  • B: Thrusters (75/55), KB 44/26, ring push ups
  • C: Rx
  • Elite: Thrusters (135/95), KB 70/53, 100 ring push ups


WOD 2: 2 x Row 500m for time (record both).

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Workout of the Day: Wednesday 6-20-2012

Wow… a new record today: 95 people converted to steel eating mountains of muscle and courage!

WOD: “MR. JOSHUA” Five rounds of:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250 pound Deadlift, 15 reps (250/175)

Scaling groups:

  • A: 4 rounds, Ab Mat Sit Ups, DL 135/95
  • B: 5 rounds, Ab Mat Sit Ups, DL 185/135
  • C: Rx

Joshua Harris
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. First posted 10 October 2008

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Workout of the Day: Tuesday 6-19-2012

WOD 1: 3 rounds, 1:00 each station for max reps:

  • Rowing (for calories)
  • Sit Ups
  • Ground to Overhead (45/25 plate)
  • Ring Dips
  • Rest

WOD 2: AMRAP 12:00

  • 10 Pull Ups
  • 10 Overhead Squats (75/45)

Scaling Groups: A: PVC B: 45/35 C: 75/45

WOD 2 Advanced: AMRAP 12:00

  • 5 BW Overhead Squats
  • 5 Muscle Ups


And here is a cool article about pistol squats!

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Workout of the Day: Monday 6-18-2012

WOD 1: Squat Cleans 15-8-7-6-5-15 reps for max weight each set

WOD 2: AMRAP 10:00

  • 10 Burpee Box Jumps
  • 20 Double Unders (30 if broken, 80 singles)

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Workout of the Day: Sunday 6-17-2012

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

WOD 2: Complete for time: 14-12-10 reps of: (20:00 Max)

  • Handstand Push Ups
  • Power Cleans (155/100)

Scaling Groups: A: 75/45 B: 115/75 C: 155/100 Elite: 185/115

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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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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