pano1-new
MONDAY, OCTOBER 20, 2014

Archive for October, 2012

Workout of the Day: Sunday 11-04-2012

WOD: 2012 Sectionals WOD 4: AMRAP 12:00

  • 150 Wall balls (20 lbs to 10 ft / 15 lbs to 9 ft)
  • 90 Double-unders (4:1 singles)
  • 30 Muscle-ups

Notes: Sub banded muscle ups or 5 pull ups + 5 dips for 1 muscle up





Read more ...

Workout of the Day: Saturday 11-03-2012

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! ~

  • 2 = Run 200m
  • 3 = Get a drink of water
  • 4 = 50 Single Unders
  • 5 = 12 Lunges
  • 6 = 10 Push Ups
  • 7 = 8 Burpees
  • 8 = 10 Squats
  • 9 = 10 Sit Ups
  • 10 = 8 Ball Slams (40/20)
  • 11 = Touch someone and double reps they need to do on the next set
  • 12 = Row 200m

 





Read more ...

Workout of the Day: Friday 11-02-2012

WOD: “COLLIN” 6 rounds for time:

  • Carry 50 pound sandbag 400 meters (sub 45/25 plate)
  • 115 pound Push press, 12 reps (115/75)
  • 12 Box jumps, 24 inch box (24/20)
  • 95 pound Sumo deadlift high-pull, 12 reps (95/65)

Scaling Groups: A: 3 rounds, B: 4 rounds, C: Rx

Collin Trent Thomas

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





Read more ...

Workout of the Day: Thursday 11-01-2012

Strength WOD: Front Squats 3-3-3-3-3-3

————————————————————————————–

METCON: AMRAP 15:00 (2011 Sectional WOD #2)

  • 9 Deadlifts (155/100)
  • 12 Push Ups (hand release)
  • 15 Box Jumps





Read more ...

Workout of the Day: Wednesday 10-31-2012

 

WOD 1: EMOM 10:00

  • 8 Kettlebell Snatch (3 RH & 3 LH, swinging on bottom, 53/35#)
  • 8 Pistol Squats

Scaling Groups: A: 6’s, B: 7’s, C: Rx

——————————————————————————————

WOD 2: Complete for time: (16:00 Max)

  • 10 Bear Crawls D&B
  • Row 1,000m
  • 100 Ring Push Ups

Scaling Groups: A: 7 Bear Crawls, 50 PU, B: 8 Bear Crawls, 75 PU, C: Rx





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.