Archive for July, 2012

Workout of the Day: Sunday 8-5-2012

Advanced WOD: 2012 Reebok CrossFit Games Chipper

For time: (one bar)
155 pound Overhead squat, 10 reps (155/105)
10 Box jump overs, 24″ box (24/20)
135 pound Thruster, 10 reps (135/95)
205 pound Power clean, 10 reps (205/135)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24″ box
155 pound Overhead squat, 10 reps


Regular WOD: Complete for time, split up anyway:

  • Row 1000m
  • Run 800m
  • 50 Power Cleans (135/95)
  • 100 Sit Ups
  • 100 Box Jumps (24/20)

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Workout of the Day: Saturday 8-4-2012

Free WOD 1: AMRAP 12:00

  • Row 300m
  • 20 Push Ups
  • 20 Lunges


Free WOD 2: AMRAP 12:00

  • Run 200m
  • 20 Sit Ups
  • 20 Squats

Scaling: Add Med Ball to all movements if you can (20/15)!

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Workout of the Day: Friday 8-3-2012

WOD 1: Back Squat 30 reps for max total weight (Max 18:00)


Advanced WOD 2: AMRAP 15:00

  • 3 Muscle Ups
  • 6 Overhead Lunges (135/95, no racks)
  • 9 GHD Sit Ups

Regular WOD 2: AMRAP 15:00

  • 9 Ring Rows
  • 9 Ring Dips
  • 6 Overhead Lunges (95/65)
  • 20 Sit Ups

Notes: Scale weight as needed

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Workout of the Day: Thursday 8-2-2012


  • 225 pound Deadlift, 6 reps (225/155)
  • 7 Burpee pull-ups
  • 10 Kettlebell swings (70/44)
  • Run 200 meters

Notes: Scale deadlifts/KBS as needed. If a band is used for the pull ups do all burpees first.

John Rankel

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. First posted January 7 2011


WOD 2: Press 7-6-5-4-3-2-1 (record all sets, repeat set of 1 until you reach your max)

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Workout of the Day: Wednesday 8-1-2012

WOD 1: Complete each for max perfect reps (record total reps & weight):

  • 5:00 Snatch Balance (135/95)
  • 5:00 Power Snatch (135/95)
  • 5:00 Hang Squat Snatch (135/95)

Notes: Scale weight as needed, use the same all the way through.


WOD 2: Complete for time, in this order: (Max 15:00)

  • Run 400m
  • Row 500m
  • 80 Push Ups
  • Row 500m
  • Run 400m

Scaling Groups: A: 50 Push Ups, 300m Run/Row B/C: Rx

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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.

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