Archive for April, 2013

Workout of the Day: Tuesday 4-30-2013

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


Group Warm Up: 4:00 stretch and name game, 3:00 partner med ball toss


WOD 1: Back Squat 5-5-5-5-5 (record highest weight)


WOD 2: AMRAP 8:00

  • 6 Burpee Box Jumps (24″/20″)
  • 12 Lunges (40/20 lb. slam ball)
  • 20 Unbroken Double Unders (30 broken, 100 singles)

Scaling: A: no weight for lunges B: 30/10# weighted lunges


Workout of the Day: Monday 4-29-2013

Warm Up: 1000m Row, mobility


Group Warm Up: Instructors Choice 8:00


WOD: Complete for time:

  • 1200m Run
  • 20 Ball slams (40/30)
  • 20 Lunges (slam ball)
  • 20 Hang Power Clean and Jerk (135/95)
  • 20 Sit Ups (slam ball)
  • 20 Lateral bar jumps
  • 20 Deadlifts (135/95)
  • 20 Double Unders
  • 20 Hand release push ups
  • 20 Lunges (slam ball)
  • 20 Ball slams


Cash Out: Max Plank and 5 partner sprints

Workout of the Day: Sunday 4-28-2013

NO WODs today!

But… we really need volunteers to help clean and put the gym back together! Meet at noon!

Workout of the Day: Saturday 4-27-2013


Salem Slaughterfest

  • Volunteers arrive: 6:30a
  • Registration opens: 7:00a
  • Athlete Briefing: 8:15a
  • WOD 1 start: 9:00a
  • Finals End: 5:00p

please come watch!!

Workout of the Day: Friday 4-26-2013

Warm Up Before Class: 1200m Row


Group Warm Up: 50 Box Jumps (24″/20″), Instructors choice 5:00


Strength/Skill: “Pull Ups” Complete in 15:00:

  • 20 Pull Ups (strict)
  • 20 Weighted Pull Ups for max total weight


WOD: AMRAP 15:00

  • Run 100m
  • 12 Back Squats (135/95)
  • 6 Handstand Push Ups

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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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