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WEDNESDAY, JULY 23, 2014

Archive for November, 2012

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Workout of the Day: Sunday 11-11-2012

Warm Up: Row 1,000m

 

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WOD 1: 15:00 to find 1RM Snatch, start WOD 2 exactly at 15:00

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WOD 2: AMRAP 15:00

3 Box Jumps (40″/30″)
3 Power Snatch (155/95)
30 Double Unders

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Workout of the Day: Saturday 11-10-2012

9:00/10:00 Free WODs:

 

WOD 1: AMRAP 12:00

 

  • Down and Back Shuttle Run x 3

 

  • 10 Burpees

 

  • 10 Squats

 

 

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WOD 2: AMRAP 12:00

 

  • 50 Sit Ups

 

  • 40 Lunges

 

  • 30 Push Ups

 

  • 20 Ball Slams (40/20)

 

 

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Workout of the Day: Friday 11-09-2012

Warm Up: Run 400m, 30 squats, run 200m, 30 sit ups

 

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WOD: “NATE” AMRAP 20:00

 

  • 2 Muscle-ups

 

  • 4 Handstand Push-ups

 

  • 8 2-Pood Kettlebell swings (70/44)

 

 

Notes: Sub 10 pull ups for 2 muscle ups, if you want a muscle up soon make them Chest to Bar! Lots of time with one WOD to practise HSPU.

 

Nathan Hardy

 

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008



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Workout of the Day: Thursday 11-08-2012

Warm Up: 30 Kip swings, 30 Wall Ball Shots, Row 500m

 

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WOD 1: “Isabel” 30 reps for time: Snatch (135/95)

 

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WOD 2: 3 rounds for time: (Max 20:00)

 

  • 5 Rope Climbs

 

  • 15 Back Squats (195/115)

 

 

Scaling Groups: A: 3 climbs, B: 4 climbs (scale weight as needed)

 

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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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