pano1-new
MONDAY, OCTOBER 20, 2014

Archive for September, 2012

Workout of the Day: Friday 9-21-2012

Strength WOD: “Monster Grace” Complete for time:

  • 30 Clean and Jerks (185/125)

Scaling groups: A: 95/65 B: 135/95

 

Adv. METCON: Complete for time: (Max 20:00)

  • 100m Lunges
  • 100m Run
  • Then 3 rounds for time:

    • 7 Muscle Ups
    • 7 Turkish Get Ups (70/44, alternating hands)

 

Reg. METCON: Complete for time: (Max 20:00)

  • 100m Lunges
  • 100m Run
  • Then 3 rounds for time:

    • 15 Ring Rows
    • 15 Ring Dips
    • 7 Turkish Get Ups (53/35)





Read more ...

Workout of the Day: Thursday 9-20-2012

WOD 1: 100 Tire Flips (Max 20:00)

Notes: Use partners, switch as needed. Each person gets 100, record your time (start counting each time its your turn).

 

Endurance WOD: Tabata Drills

  • 4 x Rowing
  • Rest 30 sec.
  • 4 x Push Ups
  • Rest 30 sec.
  • 4 x Rowing
  • Rest 30 sec.
  • 4 x Sit Ups
  • Rest 30 sec.
  • 4 x Rowing

Notes: Record total reps and meters. 4 x means 4 tabata intervals without stopping.





Read more ...

Workout of the Day: Wednesday 9-19-2012

WOD 1: AMRAP 7:00

  • 5 Handstand Push Ups
  • 8 Toes to Bar

 

WOD 2: “KLEPTO” Four rounds of:

  • 27 Box jumps (24″/20″)
  • 20 Burpees
  • 11 Squat cleans (145/100)

Maj David Brodeur

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. First posted March 6, 2012





Read more ...

Workout of the Day: Tuesday 9-18-2012

Strength WOD: Thrusters 3-3-3-3 (record total weight of all 12 reps)

 

WOD 2: Paul Jones Birthday WOD: Complete for time:

paul40

  • 40 Deadlifts (275/175)
  • 40 Weighted Pull Ups (35/5)
  • 40 Burpee Bar Jumps
  • 400m Backwards Run
  • 40 Triple Unders (4:1 Doubles, 6:1 Singles)

Notes: Max time = 25:00, split up anyway.

Scaling Groups: A: DL 135/85 B: 205/125 C: Rx





Read more ...

Workout of the Day: Monday 9-17-2012

Strength WOD: Press 5-4-3-2-1 (record max)

 

METCON: “Helen” 3 rounds for time of:

  • Run 400m
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups





Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.