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MONDAY, SEPTEMBER 01, 2014

Archive for January, 2013

Workout of the Day: Thursday 01-31-2013

WOD 1: Front Squats 5-4-3-3-2-2-2-1-1-1-1 (Max 20:00)

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WOD 2: AMRAP 6:00

  • 7 Burpees
  • 9 Box Jumps
  • 11 Squats

—- Rest 3:00 —-

WOD 3: AMRAP 6:00

  • 7 Kettlebell Swings (53/35. E: 70/44)
  • 9 Lunges
  • 11 Sit Ups



Workout of the Day: Wednesday 01-30-2013

Advanced WOD 1: Complete for time (split up anyway):

  • 30 Squat Snatch (135/95)
  • 30 Muscle Ups

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Regular WOD 1: AMRAP 20:00

  • 15 Power Snatch (95/65)
  • 15 Pull Ups
  • 30 Squats
  • 15 Burpees

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WOD 2: Run 8 laps for time (around the building).


Workout of the Day: Tuesday 01-29-2013

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

Scaling groups: A: 65/45 B: 95/65 C: Rx

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WOD 2: AMRAP 12:00

  • 30 Second plank
  • 15 Sit Ups
  • Lunge (around the pull up rig)



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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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