Archive for May, 2013

Workout of the Day: Saturday 5-18-2013

9:00/10:00 WODs: AMRAP 25:00, rest from 12-13.

  • Kettlebell farmers carry 50m (place a cone, 2 KB’s or dumbells)
  • 8 burpees
  • 8 squats
    • Rest break… then resume AMRAP with:
  • 100m Run
  • 8 jumping pull ups (jump from ground, no bands, pull chin over or as high as possible)
  • 8 lunges


11:00 WOD: “BARRAZA” AMRAP 18:00

Notes: scale deadlifts to no more that 70% of you 1RM. You should have a 400+ lb. deadlift as guys to try this RX. Sub 12 burpee pull ups if you cant do BBMUs.

Ricardo Barraza
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.
He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. First posted March 17, 2013

Workout of the Day: Friday 5-17-2013

Warm up before class: 30 sit ups, 3 push ups, stretch, run 400m


Group warm up: 4:00 med ball toss, instructors choice 4:00


Basic Strength WOD: Complete for weight and good form in 18:00:

  • 25 strict presses
  • 25 Behind the neck Jerks from the rack

Advanced Strength WOD: 30 Snatch for total load in 18:00



  • 10 kettlebell DL High Pulls (53/35) E: 70/44
  • 10 hand release burpees
  • 10 pistol squats
  • 10 toes to bar

Notes: Use a box for scaling pistols, not any hand assist technique… adjust the height of the box as needed.


Workout of the Day: Thursday 5-16-2013

Warm up before class: Run 800m, mobility


Group Warm Up: Instructors choice, 5:00


WOD 1: EMOM 10:00

  • 3 Power Cleans (135/95)
  • 3 Push Press (135/95)

Scaling: A: 65/45 B: 95/65 C: Rx Elite: 165/110 Yeti: 205/135

Note: Record weights used, plenty of warm up before you start so these can be heavy!


METCON: Complete for time: (Max 20:00)

  • Run 100m
  • 5 Pull Ups
  • Run 100m
  • 10 Pull Ups
  • Run 100m
  • 15 Pull Ups
  • Run 100m
  • 20 Pull Ups
  • Run 100m
  • 25 Pull Ups

Scaling: A: 5’s every round, B: 10’s every round C: Rx


ELITE METCON: Complete for time:

  • Run 200m
  • 10 “L Sit” Pull Ups
  • Run 200m Backwards
  • 15 Strict Pull Ups
  • Run 200m
  • 20 CTB Pull Ups
  • Run 200m Backwards
  • 25 Kipping Pull Ups
  • Run 200m
  • 30 Butterfly Pull Ups

Workout of the Day: Wednesday 5-15-2013

Warm up before class: Row 7000m & run 400m, mobility


Group Warm Up: 5:00 Instructors choice


Strength: Back Squat, Max reps in 5:00 @ BW

Scaling: This is super important! Scale the weight to the point where your form starts to slip… the trainer can help identify this point. For some people that is PVC only or box squats, other need to do much less than thier BW on the bar.


METCON: “Kelly” 5 rounds for time of:

  • Run 400m
  • 30 Box Jumps (24/20″)
  • 30 Wall Ball Shots (20/15#)

Scaling: A: 3 rounds, B: 4 rounds, C: Rx


Workout of the Day: Tuesday 5-14-2013

Warm up before class: Run 800m, mobility


Group Warm Up: Instructors choice, 5:00


WOD 1: 5 rounds for max total reps:

  • 1:00 Bench Press (BW for guys, 2/3 BW for ladies)
  • 1:00 Row for Calories

~Rest slightly between rounds, partner up as needed


WOD 2: Complete for time: (Max 18:00)

  • Lunge 100m
  • 300 Double Unders (1000 singles)
  • Lunge 100m


  • A: Lunge 1st 100m, run second, 500 single unders
  • B/C: Rx
  • Elite: Add 20/10 lb. med ball to the lunge, backwards on the way back from the 100m each time.

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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