SUNDAY, JULY 05, 2015

Archive for July, 2012

Workout of the Day: Thursday 7-26-2012

WOD 1: “Isabel” 30 snatch for time (135/95)

WOD 2: Four rounds for time: (max 25:00)

  • Run 200m (with plate 45/25)
  • 12 Burpees (jump on plate)
  • 24 Sit Ups (with plate)
  • Handstand Walk 40′ (10 mats)

Notes: Sub bear crawl 80′ for HS Walk if needed

Scaling Groups: A: 2 rounds, B: 3 rounds, C: Rx

Read more ...

Workout of the Day: Wednesday 7-25-2012

WOD 1: “Kelly” Five rounds for time of:

  • Run 400 meters
  • 30 Box jumps (24/20)
  • 30 Wall ball shots (20/15)

Scaling groups: A: 3 rounds, B: 4 rounds, C: Rx


WOD 2: Overhead Squat Practice (50 reps, record weights)

Read more ...

Workout of the Day: Monday 7-23-2012

WOD 1: Front Squat 3-3-3-3-3 (all 80-90% of 1RM) 15:00


WOD 2: Jerk 1-1-1-1-1 (from racks, record max) 8:00

Notes: as always these are working sets after extensive warm up.


WOD 3: Three rounds for time of:

  • Run 400m
  • 30 Back Squat to behind the neck press (Back Thrusters 45/35)

Read more ...

Workout of the Day: Sunday 7-22-2012

WOD 1: Snatch practice:

  • 10:00 on Snatch Pulls
  • 10:00 on Hang Power Snatch
  • 10:00 on Snatch Balance
  • 10:00 on Full Squat Snatch

Notes: Do all lifts with light weight, max 95/65.


WOD 2: AMRAP 10:00

  • Burpee Muscle Up 5000 Extreme (3 Burpees + Muscle Up + 3 dips on top)

Notes: Sub 6 pull ups for muscle up if needed.


Read more ...

Workout of the Day: Saturday 7-21-2012

Free Saturday WOD: Teams of two, complete for time, one person working at a time:

  • 8 x 200m Runs with Med Ball
  • 1600m Row
  • 100 Push Ups (with hand release)
  • 100 Sit Ups (with med ball)
  • 100 Overhead Squats (with med ball)


Max time: 30:00

Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


Forgot Password?
Join Us


Contact Info

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!

Popup Widget

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.

More Information

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.