Warm Up: Row 1,000m
WOD 1: 15:00 to find 1RM Snatch, start WOD 2 exactly at 15:00
WOD 2: AMRAP 15:00
3 Box Jumps (40″/30″)
3 Power Snatch (155/95)
30 Double Unders
9:00/10:00 Free WODs:
WOD 1: AMRAP 12:00
WOD 2: AMRAP 12:00
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Warm Up: Run 400m, 30 squats, run 200m, 30 sit ups
WOD: “NATE” AMRAP 20:00
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.
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
Warm Up: 30 Kip swings, 30 Wall Ball Shots, Row 500m
WOD 1: “Isabel” 30 reps for time: Snatch (135/95)
WOD 2: 3 rounds for time: (Max 20:00)
Scaling Groups: A: 3 climbs, B: 4 climbs (scale weight as needed)
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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