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TUESDAY, OCTOBER 21, 2014

Archive for March, 2013

Workout of the Day: Tuesday 4-2-2013

Warm up before class: 800m Run, mobility

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Group Warm Up: Instructors choice 8:00

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Skill: Overhead Squats, 50 reps @ 95/65 for perfect technique (15:00)

  • Go lighter if needed, form should be very good or stay with PVC and a box!
  • E: 135/95

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WOD: AMRAP 10:00

  • 30 Sit Ups
  • 30 Lunges
  • Run 200m

 


Workout of the Day: Monday 4-1-2013

Warm up before class: 1,000m Row, mobility

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Group Warm Up: Instructors choice 8:00

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WOD: “Steve’s Birthday WOD” AMRAP 42:00

  • 100 Wall Ball (20/15 lb.)
  • 100 Burpees
  • Run 1 Mile



Workout of the Day: Sunday 3-31-2013

2:00 13.4 Redo

4:00 WOD: None, enjoy Easter with your family!!

 


Workout of the Day: Saturday 3-30-2013

8:00 No Class during the CrossFit Games Open

9:00/10:00 classes:

AMRAP 12:00

  • Run 100m
  • 30 Squats
  • Run 100m
  • 30 Lunges

Rest 4:00

AMRAP 12:00

  • Row 200m
  • 30 Sit Ups
  • Row 200m
  • 20 Push Ups

Notes: Split class as needed and use both WODs

11:00 Redo Open WOD 13.4

 

 


Workout of the Day: Friday 3-29-2013

Warm up before class: 800m Run, mobility 5:00 on lacrosse ball (against the wall)

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Group warm up: Instructors choice (5:00 – 8:00)

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Skill: TBA, an element or multiple elements from Open WOD 13.4:   15:00

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WOD: Teams of 2, Row 6,000m for time

Scaling:   A: 4,000m   B: 5,000m   C: 6,000m


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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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