Archive for April, 2013

Workout of the Day: Sunday 5-5-2013

Before Class Warm Up: Run 800m, pass throughs, mobility hip/band stretching


Group Warm Up: 5:00 stretch and name game, 10:00 HSPU skill work


WOD 1: Partner row 1,500m (each person rows half, split up anyway)


WOD 2: AMRAP 15:00

  • 4 Handstand Push Ups
  • 6 Strict pull ups
  • 8 Kettlebell Sumo High Pulls (53/35)
  • Bear Crawl 40′

Workout of the Day: Saturday 5-4-2013

No 8am WOD!


9:00/10:00 Free WOD: AMRAP 25:00 (rest 2 minutes from 12:00-14:00). Record reps.

  • 15 Wall Ball Shots
  • Run 100m
  • 15 Sit Ups
  • 15 Push Ups
  • Row 200m
  • 15 Lunges


11:00 WOD (or do it at 9a or 10a unsupervised):

WOD 1: Deadlift 30 reps for max weight in 15:00

WOD 2: AMRAP 11:00

  • 3 Burpee Muscle Ups (sub 9 burpee pull ups)
  • Run 100m with a slam ball (50/30)
  • 25 Air Squats


Workout of the Day: Friday 5-3-2013

Before Class Warm Up: 500m Row, mobility, foam roller, lacrosse ball. 30 Reverse hyper-extensions.


Group Warm Up: 4:00 stretch and name game, 2:00 max double unders


WOD 1: Front Squat 30 reps for max total weight in 15:00


WOD 2: Tabata Drills (8 rounds each).

  • Ring Rows
  • Shuttle Runs (40′)
  • Backwards walking lunges
  • Plank

Workout of the Day: Thursday 5-2-2013

Before Class Warm Up: Mobility, foam rolling, lacrosse ball fun!


Group Warm Up: 4:00 stretch and name game, 10 partner 100m runs, one at a time (5 ea.)


WOD 1: 16:00 to find your 1RM clean. Record Max.


WOD 2: AMRAP 12:00

  • 4 Burpees
  • 6 Kettlebell Swings (53/35#)
  • 8 Toes to Bar
  • 10 Box Jumps (24/20″)

Scaling: A: 26/18 KB, 12″Box B: 44/26 KB, C: Rx, E: 70/53 KB & Box Jumps have an extra squat on top.


Workout of the Day: Wednesday 5-1-2013

Before Class Warm Up: Row 5,000m, 1:00 squat hold, 20 kip swings.


Group Warm Up: 5:00 stretch and name game, 3:00 alternating partner burpee pull ups.


WOD 1: Complete for weight (15:00 max)

  • Press 10-5-3-2-1
  • Push Press 10-5-3-2-1

Note: alternate between the press and push press.


WOD 2: Complete for time, split up anyway:

  • 1,000m Row
  • 100 Sit Ups
  • 100 Push Ups
  • 100 Squats
  • 1,000m Run

Scaling groups: A: 800m Run/Row… 50 of everything else. B: 80′s C:Rx E: 1,200m run/row… 120 of each.

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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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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