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WEDNESDAY, JULY 30, 2014

Archive for March, 2013

Workout of the Day: Thursday 3-28-2013

Sectional WOD 13.4

AMRAP 7:00

  • 3 Clean & Jerks (135/95)
  • 3 Toes to bar
  • 6 Clean & Jerks
  • 6 Toes to bar
  • 9 Clean & Jerks
  • 9 Toes to bar
  • 12 Clean & Jerks
  • …. and keep going up by 3′s.



Workout of the Day: Wednesday 3-27-2013

Warm up before class: Row 1,000m & 5:00 foam roller

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

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Skill: “Deadlifts” with a “Clean Grip”

  • 5:00 Instruction
  • 12:00 – 50 reps @ 50-60% of 1RM

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WOD: Complete for time: (Max 20:00)

  • 20 Box Jumps (30″/24″, or step ups)
  • 30 Sit Ups
  • 40 Squats
  • 50 Lunges
  • 40 Squats
  • 30 Sit Ups
  • 20 Box Jumps

 


Workout of the Day: Tuesday 3-26-2013

Warm up before class: Run 800m, mobility

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Group Warm up: 5:00 – 8:00 Instructors choice

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Skill: “Kettlebell Swings” (Russian and American)

  • Instruction (8:00)
  • Tabata Swings (8 rounds). 53/35 or Russian 70/53

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WOD: 10 rounds for time

  • 30 sec. plank
  • Run 100m
  • 20 double unders (80 singles)

Scaling: E: 30 unbroken double unders, 45 broken


Workout of the Day: Monday 3-25-2013

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

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Group Warm Up: Instructor choice (5:00-8:00)

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Skill: “Power Snatch” 10:00 instruction, 10:00 to find 1RM

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WOD: 7 rounds for time:

  • Run 100m
  • 5 Strict pull ups
  • 5 Power Snatch @ 50% 1RM

Pull Up Scaling: A: banded, B: strict, C: Strict (add weight if possible). E: Add 35/10 lbs.


Workout of the Day: Sunday 3-24-2013

2:00p 13.3 redo

4:00 WOD

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Warm Up: 500m row, mobility, 5:00 group stretch

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WOD: Complete for time:

  • 5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
  • Run 800m
  • 5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
  • Row 1000m
  • 5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)



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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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