MONDAY, JULY 06, 2015

Archive for August, 2012

Workout of the Day: Monday 9-3-2012

Labor Day WOD: Complete for time:

  • 50 Ground to Overhead (135/95)
  • 1 Mile run
  • 50 Chest to Bar Pull Ups
  • 50 Weighted Lunges (95/65)
  • 50 Burpees (jump on plate)

Scaling groups: A: 30’s, B: 40’s

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Workout of the Day: Sunday 8-2-2012

WOD 1: Overhead Squats 5-4-3-2-1 (record all sets)


Advanced WOD 2: 10-8-6-4-2 reps for time of:

  • Muscle-up
  • Box Jump (40″/30″)

Regular WOD 2: 20-16-12-8-4 reps for time of:

  • Pull Ups
  • Box Jump (24’/20″)

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Workout of the Day: Saturday 9-1-2012

8:00 WOD: “DT” Five rounds of:

  • 155 pound Deadlift, 12 reps (155/100)
  • 155 pound Hang power clean, 9 reps (155/100)
  • 155 pound Push jerk, 6 reps (155/100)

Notes: Scale weight as needed, keep it all the way through.


Timothy Davis

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

  • Run 200m (with Med Ball)
  • 40 Double Unders (160 Singles)
  • 20 Med Ball Thrusters
  • 20 Med Ball Sit Ups

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Workout of the Day: Friday 8-31-2012

Strength WOD: EMOM 12:00

  • 2 Snatches

Notes: Record total load, sum of 24 lifts. Shoot for 75-80% of 1RM.


Endurance WOD: EMOM 14:00, teams of 2

  • Max Shuttle Runs 40′ (10 mats)

Notes: Each team member does 7 – 1 minute sets. Record your shuttle runs.


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Workout of the Day: Thursday 8-30-2012

Strength WOD: 5 rounds, record weights/reps

  • 12 Unbroken Back Squats (max weight)
  • Max Toes to Bar (one try)



  • Run 600m (with plate 45/25)
  • Remainder of the time complete rounds of:

    • 10 Kettlebell Ground to Overhead (53/35, five each hand)
    • 10 Burpees (jump on plate, no clap)

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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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