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FRIDAY, OCTOBER 24, 2014

Archive for April, 2013

Workout of the Day: Sunday 5-5-2013

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

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

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

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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!

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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

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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.

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

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

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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!

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

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

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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.

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

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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.

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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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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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