Labor Day WOD: Complete for time:
Scaling groups: A: 30′s, B: 40′s
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WOD 1: Overhead Squats 5-4-3-2-1 (record all sets)
Advanced WOD 2: 10-8-6-4-2 reps for time of:
Regular WOD 2: 20-16-12-8-4 reps for time of:
8:00 WOD: “DT” Five rounds of:
Notes: Scale weight as needed, keep it all the way through.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009
Free 9:00/10:00 WOD: AMRAP 25:00
Strength WOD: EMOM 12:00
Notes: Record total load, sum of 24 lifts. Shoot for 75-80% of 1RM.
Endurance WOD: EMOM 14:00, teams of 2
Notes: Each team member does 7 – 1 minute sets. Record your shuttle runs.
Strength WOD: 5 rounds, record weights/reps
METCON: AMRAP 12:00
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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