MONDAY, JULY 06, 2015

Archive for September, 2012

Kathleen, 220 lb. deadlift… 25 lb. PR! (9-26-12)

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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Workout of the Day: Sunday 9-30-2012

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)

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Workout of the Day: Saturday 9-29-2012

8:00 WOD: “Kelly” 5 rounds for time:

  • Run 400 meters
  • 30 box jumps, 24 inch box (24/20″)
  • 30 Wall ball shots, 20 pound ball (20/15)


9:00/10:00 Free WOD’s: 5 rounds for time: (Max = 30:00)

  • Run 400 meters
  • 30 Sit Ups
  • 30 Med Ball Thrusters (20/15)


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Workout of the Day: Friday 9-28-2012

Strength WOD: EMOM 12:00 (record total weight)

  • 2 Deadlifts



  • 24 inch Box Jump, 12 reps (24/20″)
  • 95 pound Thruster, 6 reps (95/65)
  • 6 Bar-facing burpees

SSA Gregory Rahoi

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

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Workout of the Day: Thursday 9-27-2012

Strength WOD: EMOM 15:00 (record total weight)

  • 1 Snatch (Power or Squat)

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

  • Run 200m
  • Rest 30 sec.
  • 15 Burpees
  • Rest 30 sec.
  • Row 200m
  • Rest 30 sec.
  • 40 Double Unders (160 Singles)
  • Rest 30 sec.

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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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