Archive for May, 2013

Workout of the Day: Tuesday 5-28-2013

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


Group warm up: Team sandbag relay, 3 to a team… go as heavy as possible. Complete three 200m sandbag runs each.


Strength: EMOM 10:00

  • 3 deadlifts (AHAP)



  • 10 double unders
  • 5 burpees
  • 20 double unders
  • 5 burpees
  • 30 double unders
  • 20 Slam Ball Thrusters (40/20)

Workout of the Day: Monday 5-27-2013

Memorial Day schedule = 6a, noon, 5:30 only!


WOD: “Memorial Day Murph”

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Complete for time:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run


  • A: 800′s, 30 pull ups, 60 push ups, 125 squats, 800m run
  • B: 1200m run, 50 pull ups, 100 push ups, 200 squats, 1200m run
  • C: Rx
  • E: Rx + 20 lb. weight vest

Shirts & donations are available here: Memorial Day Murph


BBQ after the noon class, bring a dish!! Grills are welcome (need to heat the dead animals some way)!

Workout of the Day: Sunday 5-26-2013

Warm up before class: Run 8000m, mobility


Group Warm up: 5:00 instructors choice


Skill: L Sit, Tabata 8 rounds

Note: Set up rings as low to the floor as possible and still be able to keep you feet off for 20 sec.


Strength: 20:00 to find 1RM Back squat


METCON: Row 2,000m for time


Workout of the Day: Saturday 5-25-2013

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


8:00 WOD: “CAMERON” Complete for time: (Max = when class is over)

  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps (24/20″)
  • 25 Triple-unders (150 double under, 500 singles)
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball “2-fer-1s” (20/15)
  • 50 Sit-ups
  • 15 foot Rope climb, 5 ascents

Thomas Cameron

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex. First posted March 26, 2013


9:00/10:00 Free WOD: AMRAP 10:00… rest 3:00, repeat!

  • Run 100m
  • 15 Sit Ups
  • 15 Kettlebell Swings
  • 15 Lunges
  • 15 Mountain climbers

Workout of the Day: Friday 5-24-2013

Warm up before class: 1,200m run, mobility


Group Warm up: 5:00 instructors choice


Skill: Power snatch – 50 reps for perfect form (95/65) Max 10:00


WOD: AMRAP 18:00

  • 9 Ring pulls
  • 5 Front Squats (95/65 no racks)
  • Run 200m


Adv. WOD: AMRAP 18:00

  • 3 Muscle-ups
  • 5 Front Squats (135/95 no racks)
  • Run 200m

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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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