Archive for August, 2012

Workout of the Day: Wednesday 8-29-2012

Strength WOD: 20 Reps for max total load: (18:00 max)

  • Split Jerk (from rack)

Notes: record total load, sum of all 20 lifts.



  • Row 250m
  • 20 Push Ups
  • 30 Lunges (45/25 plate)
  • 40 Double Unders (160 Singles)

Notes: Start anywhere, record rounds.

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Workout of the Day: Tuesday 8-28-2012

Strength WOD: EMOM 15:00

  • Squat Clean

Notes: record total load, sum of all 15 lifts.


Endurance WOD: 6 Rounds for time: (Max 25:00)

  • 300m Run
  • 10 Burpees
  • Rest 1:00

Notes: Third speed bump = 300m


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Workout of the Day: Monday 8-27-2012

METCON WOD: Complete for time: (Max 18:00)

  • 20 Deadlifts (225/155)
  • Run 200m
  • 20 Kettlebell Swings (53/35)
  • Run 200m
  • 10 Deadlifts (225/155)
  • Run 200m
  • 10 Kettlebell Swings (53/35)
  • Run 200m


Scaling Groups: A: as needed B: DL-185/115 KB-44/26 C: Rx


SKILL WOD: 2 rounds, max in 2:00 (rest 1:00 between)

  • Handstand Push Ups
  • Ring Dips

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Sharon, first Olympic lifting in her life!

So I was informed I need to represent online better what actually happens at CFS! Here is a quick vid of some personal training where Sharon learns a clean and push press for the first time. She does awesome and proves that anyone can do this stuff with the proper coaching and support system! Thanks Sharon for being couragious and working hard at CFS!

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Workout of the Day: Sunday 8-26-2012

No workout scheduled for Sunday 8-26-12, all trainers are either in Bend at the Oregon Games or unavailable. Sorry!


  • 12 Push Ups
  • 15 Squats
  • Run 100m
  • 30 Double Unders (100 Singles)

Note: Post results to facebook!

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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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