pano1-new
TUESDAY, OCTOBER 21, 2014

Archive for June, 2013

Workout of the Day: Monday 7-1-2013

July Programming, download and print the file and then you can use this to record your training for the month. Completed forms of people that used all the days they pay for will be placed in a drawing at the end of the month for some sweet prizes!




Workout of the Day: Sunday 6-30-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

————————————————————————————

Group Warm Up: Instructors choice

————————————————————————————-

WOD 1: Make up a strength move from the week you may have missed and/or…

————————————————————————————-

WOD 2: “LOREDO” 6 rounds of:

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • Run 400 meters

Scaling: A: 3 rounds, B: 4-5 rounds, C: Rx




Workout of the Day: Saturday 6-29-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

————————————————————————————

Group Warm Up: Instructors choice

————————————————————————————-

8:00a WODs:

1. Make up a lift/skill from the week 20:00. Then:

2. Open WOD 11.4… AMRAP 10:00

  • 60 bar facing burpees
  • 30 OHS (120/90)
  • 10 Muscle Ups

Note: Scale MU to 2x banded MU and OHS as needed.

————————————————————————————-

9:00/10:00 Free WOD: AMRAP 25:00

  • 1 KB Swing (35/26)
  • 1 Squat
  • 1 Box Jump (20”)
  • 1 Push Up
  • … 2 reps next round, and so on.

Note: Everyone stops and runs 400m @ 12:00




Workout of the Day: Friday 6-28-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

————————————————————————————

Group Warm Up: 3 x 200m runs

————————————————————————————-

WOD 1: Press 5-4-3-2-1 (Find 1RM)

————————————————————————————-

WOD 2: AMRAP: 12:00

  • 20 Wall Ball Shots (20/15#)
  • 20 Pull Ups
  • 20 Toes to Bar




Workout of the Day: Thursday 6-27-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

————————————————————————————

Group Warm Up: 4:00 partner med ball toss

————————————————————————————-

WOD 1: Weighted Pull Ups – 30 reps for max total load in 15:00.

Notes: if you cannot add weight then reduce your assistance back to the minimum to get only 2 reps, or complete unassisted without weight.

————————————————————————————-

WOD 2: Complete 3 rounds for total reps:

  • 1:00 Pistols
  • 1:00 Sledge hits (on tires)
  • 1:00 Deadlifts (135/95)
  • Rest  1:00

Notes: deadlifts need to be just as good technically as your heavy version!




Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.