Archive for February, 2013

Workout of the Day: Monday 2-11-2013

Buy In: 3:00 Max Burpees


Strength WOD: 10,9,8,7,6,5,4,3,2,1 Thrusters for weight.

Notes: Rest 60 seconds between sets, record the sum of 10 weights selected.All sets are unbroken.



  • 30 Double Unders (E: 50 if broken)
  • 20 Lunges
  • 10 Pull Ups (E: Chest to Bar)

Workout of the Day: Sunday 2-10-2013

Warm Up: “Annie” 50-40-30-20-10

  • Double Unders
  • Sit Ups


WOD: “Gwen” 15-12-9

Clean and Jerk (unbroken)

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Workout of the Day: Saturday 02-09-2013

WOD: 20 min to find 1 RM Clean and Jerk


3 Rounds for time of:

  • 1 min wall balls (20/15)
  • 1 min Farmers walk the length of the gym (70/52, rest the rest of min)
  • 1 min Bar Muscle ups (scale jumping bar muscle ups, pull ups or ring pulls)
  • 1 min Front Squats (75/45)
  • 1 min dumbbell russian twists (20/10) (russian twist – balance in v-sit position, hold weight in hands and twist to touch floor on both sides of body)
  • 1 min rest


9:00/10:00: Group Warm Up

WOD 1: 5 rounds for time:

  • 1 min Box Jumps (24/18)
  • 1 min Push Press (75/45)

rest 3 min………………

WOD 2: 5 rounds for time:

  • 1 min row for cals
  • 1 min Burpees

Workout of the Day: Friday 02-08-2013

Power: Every 30 sec for 6 min perform 1 Squat Snatch

(AHAP, record lightest weight)


Conditioning: 7:00 AMRAP

  • 30 Double-Unders (100 singles)
  • 20 Lateral Burpees (over BB)
  • 10 Hang Power Cleans (135/95)

A) 75/45, B) 95/65, C) RX

Rest 3:00…. then 7:00 AMRAP:

  • 1 muscle up
  • 1 Deadlift (225/155)

(increase by 1 rep every round, ex 1 MU/1 DL, 2 MU/2 DL… ect)

Scale: 1 pull up/1 ring dip

A) 135/95, B) 185/135, C) RX

Workout of the Day: Thursday 2-07-2013

WOD 1: Back Squat – 10 min to find 1 RM


Conditioning: 3 rounds for time:

  • Row 500m
  • rest 1:1
  • Run 400m
  • rest 1:1

(10 burpee penalty for every set that deviates +/- 5 sec. from the fastest set on row or run. Perform burpees at end of round if penalized)

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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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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.

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