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Archive for October, 2012

Workout of the Day: Tuesday 10-30-2012

WOD 1: “Death by Pull Ups” (starts on minute 3 to save time)

  • Increase by one pull up each minute until you cannot complete the round, record the last round completed.

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WOD 2: Tabata Drills (8 rounds each activity, total all reps)

  • Touch n’ Go Box Jumps (touch the ground before each jump 24″/20″)
  • Ring Dips
  • Toes to Bar

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Workout of the Day: Monday 10-29-2012

WOD 1: “Christains Birthday WOD” Max Height Box Jump 10:00

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WOD 2: AMRAP 12:00 (rest exactly 2:00 before starting WOD 3)

  • 12 Sit Ups
  • 12 Push Ups
  • 12 Squats

WOD 3: AMRAP 12:00

  • 30 Double Unders (100 singles)
  • 15 Lunges
  • 10 Ring Rows

Note: Record total rounds for both.





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Workout of the Day: Sunday 10-28-2012

No Classes


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Workout of the Day: Saturday 10-27-2012

8:00 WOD: “Elizafran” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips
  • Thrusters (95/65)
  • Pull Ups
  • 400m Run

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9:00/10:00 Free WODs: 4 rounds for max reps:

  • 1:00 Ball Slams
  • 1:00 Burpees
  • 1:00 Sit Ups
  • 1:00 Rest
  • 1:00 PVC O.H. Squats
  • 1:00 Double Unders
  • 1:00 Max Plank
  • 1:00 Rest





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Workout of the Day: Friday 10-26-2012

Warm Up: Bar Only – 30 Front Squats, 30 Hang Power Cleans, 30 Jerks

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Skill Work: 10:00 – 8 Partner Sprints or Banded Muscle Up Practice

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WOD: Complete for time, split up any way: (Max 22:00)

  • 50 Bodyweight Deadlifts
  • Row 1000m
  • 50 OH Lunges (45/25)
  • 50 “Hang” Sumo High Pulls (KB 70/53)
  • 100 Push Ups (E: On dumbbells)





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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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