WOD: 2012 Sectionals WOD 4: AMRAP 12:00
Notes: Sub banded muscle ups or 5 pull ups + 5 dips for 1 muscle up
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8:00a WOD: 2012 Sectional WOD # 2: Snatch Ladder
Rx (Men / Women) Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs)30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs)
Scaled (Men / Women) Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 85 / F 55 lbs) 30 Snatch (M 100 / F 65 lbs) Max Rep Snatch (M 110 / F 77 lbs)
9:00/10:00 Free WODs: DICE GAME!!!! AMRAP 25:00
~ Roll the Dice, do the work, record the number of rolls you do! ~
WOD: “COLLIN” 6 rounds for time:
Scaling Groups: A: 3 rounds, B: 4 rounds, C: Rx
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. First posted November 21 2010
Strength WOD: Front Squats 3-3-3-3-3-3
METCON: AMRAP 15:00 (2011 Sectional WOD #2)
WOD 1: EMOM 10:00
Scaling Groups: A: 6′s, B: 7′s, C: Rx
WOD 2: Complete for time: (16:00 Max)
Scaling Groups: A: 7 Bear Crawls, 50 PU, B: 8 Bear Crawls, 75 PU, C: Rx
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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