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WEDNESDAY, SEPTEMBER 17, 2014

Archive for April, 2013

Workout of the Day: Saturday 4-20-2013

8:00 WOD: “Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips

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9:00/10:00 Free WOD: AMRAP 20:00

  • 100m run (one kettlebell added, Rx = 53/35)
  • 12 Burpees
  • 12 Sit Ups
  • 12 Lunges (with KB)
  • 12 Squats



Workout of the Day: Friday 4-19-2013

Warm up before class: Run 1200m, mobility

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Group Warm Up: 4:00 of partner med ball toss, 4:00 group stretch

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WOD 1: “Annie” 50-40-30-20-10 reps for time of: (Max 12:00)

  • Double Unders (3x single unders)
  • Sit Ups

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WOD 2: Complete for time, split up anyway: (Max 20:00)

  • 50 Pistol Squats
  • 50 Toes to Bar
  • 50 Push Ups
  • 50 Lunges (with 20/15 med ball)
  • 50 Kettlebell Swings (53/35)



Workout of the Day: Thursday 4-18-2013

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

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Group Warm Up: Instructors choice 8:00

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SKILL: Handstand Push Ups: 10:00

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WOD: 21-15-9 reps for time of: (Max 20:00)

  • Deadlift (225/155)
  • Burpee Box Jumps (24/20″)
  • Pull Ups

Competitor WOD: 21-15-9 reps for time of: (Max 20:00)

  • Deadlift (275/185)
  • Burpee Box Jumps (24/20″)
  • CTB Pull Ups

 


Workout of the Day: Wednesday 4-17-2013

Warm up before class: Run 1200m

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Group Warm Up: Instructors choice 8:00

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Power WOD: Snatch (30 reps for max total load in 20:00)

Note: people new to this Olympic lift should stick to the bar only and do 30-50 reps for perfect technique.

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METCON: Complete for reps in 8:00

  • Run 400m
  • AMRAP time remaining:
    • 20 Double Unders
    • 10 Kettlebell Front Squats (5 each hand, 53/35)



Workout of the Day: Tuesday 4-16-2013

Warm up before class: 50 Lunges, mobility

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Group Warm Up: Instructors choice 8:00

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Strength: Press 6-5-4-3-2-1 (record max, 12:00)

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METCON: Complete for total reps in 10:00:

  • 1,000m Row
  • AMRAP
    • 10 Wall Ball shots (20/15)
    • 10 Ring Dips
    • 10 Sit Ups

    COMPETITOR Version:

  • 1,000m Row
  • AMRAP
    • 10 Wall Ball shots (30/20)
    • 3 Muscle Ups
    • 10 GHD Sit Ups

Note: Stagger the start for classes over 10 people.


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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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