Kathleen has been doing personal training with CFS for about 2 months and have learned how to use and develop her strength!
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WOD 1: Squat Clean x 50 reps for time (155/105). Max = 20:00
scaling groups: A: 75/45 B: 115/75
WOD 2: 6 x Prowler Push (185/70 lbs. added to sled)
8:00 WOD: “Kelly” 5 rounds for time:
9:00/10:00 Free WOD’s: 5 rounds for time: (Max = 30:00)
Strength WOD: EMOM 12:00 (record total weight)
METCON: “RAHOI” AMRAP 12:00
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. First posted February 4, 2012
Strength WOD: EMOM 15:00 (record total weight)
Notes: For newer crossfitters, try to get 5 reps in the minute of a lighter weight while working on technique.
Endurance WOD: AMRAP 15:00
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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