Archive for March, 2013

Workout of the Day: Saturday 3-23-2013

No 8:00 WOD during the CrossFit Open Sectionals


9:00/10:00 Free WOD:

8 rounds, 30 sec on, 30 sec. off:

  • Squat Holds
  • Planks
  • Hollow Rocks
  • Shuttle Runs (40′)


11:00 13.3 Redo!

Workout of the Day: Friday 3-22-2013

Warm Up: Run 800m, mobility, 5:00 group stretch


Skill/Strength: “Deadlifts” 5-5-5-5-5 @ 50% of 1RM


WOD: Complete for time: 21, 15, 9 reps of:

  • Row for calories
  • Sit Ups (E: GHD)
  • Push Ups
  • Squats
  • Lunges
  • Kettlebell Swings (53/35)

Workout of the Day: Thursday 3-21-2013

WOD: Open Sectional WOD 13.3

Warm Up: 800m run.

Mobility: Hip/Band stretch. Check the posters!

AMRAP 12:00

  • 150 Wall Ball Shots (20/14 lb. to 10’/9′)
  • 90 Double Unders (300 singles if scaled, will not count towards the Open score)
  • 30 Muscle Ups


This is the same as 12.4 last year, check your previous score before doing it! Sub for muscle ups will be 3 ring rows + 2 ring dips per muscle up (will not count towards the Open score). All Open athletes need judges and scorecards filled out.

Tips and standards:

Using a slam ball if you want may be better, in that case women need to go 15 lbs. and there are only a few of those. We also have 14 lb. Dynamax balls if any of the ladies want to use those. ALL SQUATS BELOW PARALLEL, hip crease below the knee (if you are not comfortable handing out no reps then please do not judge). Keep arms in close to your body while holding the ball, and it must hit the target (an air ball is a no rep). Counting double unders is tricky, watch the athletes feet and count each hop where the rope finishes behind the feet. Muscle ups need a full extension at the bottom (hands do not need to turn out). You can start with a bent arm if you previously had a straight arm while hanging. No butterfly muscle ups (Josh), there needs to be a change in direction at the bottom which is a kipping muscle up. Strict muscle ups are acceptable.

Official PDF of the standards

Video Demo


Workout of the Day: Wednesday 3-20-2013

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


Skill/Strength: “Cleans” Power, Hang, Squat variations

  • 5-5-5-5-5 Squat Clean @ 50% on 1RM


WOD: 5 rounds for time: (Max 20:00)

  • Run 100m
  • 30 Double unders (100 singles)
  • 20 Kettlebell Push Press (10 each hand, 53/35)
  • 10 Box jumps (24/20)

Workout of the Day: Tuesday 3-19-2013

Warm Up: 800m Run, Mobility, PVC pass throughs, 5:00 group stretch


Skill/Strength: “Pull Ups” Teach progressions: Strict, Kipping, Butterfly

  • 40 Reps for time (E: “L-sit”)


WOD: 3 rounds for max reps:

  • 1:00 Wall Ball Shots (20/15)
  • 1:00 Med Ball Lunges (20/15, ball on shoulder)
  • 1:00 Ball Slams (40/20)
  • 1:00 Row for calories
  • 1:00 Shuttle Runs (40′ count lengths)
  • Rest 1:00

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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