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FRIDAY, OCTOBER 31, 2014

Archive for 2014

Workout of the Day: Sunday 11-2-2014

Group Warm-up
Instructors Choice

4:00PM Class
A: 20:00 Snatch Practice – Build to a heavy single

B. Complete for time: Split anyway
* Run 1600m
* 100 Wall Ball Shots
* 100 Ring Rows (Rx = back on the floor)

Scale way back if you plan on doing the Battle Series WOD on Monday!!!!!


Workout of the Day: Saturday 11-1-2014

Group Warm-up
Instructors Choice

8:00AM Class
AMRAP 20:00
* Row 600m
* 30 Push Ups
* 30 Sit Ups
* 30 Squats

9:00/10:00AM Free Class
Skill: Thrusters
WOD 1: AMRAP 10:00
* 6 Thrusters (75/45)
* 6 Burpees over the bar
* Run 100m

WOD 2: AMRAP 10:00
* 20 Sit Ups
* 100 Single Unders (30 DU)
* 10 Ring Rows

11:00AM Competitor Class
TBD ;)


Workout of the Day: Friday 10-31-2014

Group Warm-up
Med ball toss = 4:00

Strength
Front Squat and/or Bench Press
* 12 x bar only
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

Assistance Work: 3x Prowler Push 100m (180/90 lb. added)

6:30PM Competitor Class
TBD ;)


Workout of the Day: Thursday 10-30-2014

Group Warm-up

Tabata Rowing 6x

Basics Class
Skill: Thrusters (15:00)

WOD: AMRAP 12:00
* 6 Thrusters
* 6 Burpees over the bar
* 12 Sit Ups

Strength
30 Strict Pull Ups

Conditioning
EMOM 25:00 (alternate)
* 7 Power Snatch (95/65)
* 30 Double Unders
* 7 Power Cleans (95/65)
* 30 Double Unders
* 7 Thrusters (95/65)

Scaled and masters = 75/45

 


Workout of the Day: Wednesday 10-29-2014

Group Warm-up
30 Pistols

Strength
Deadlift
* 12 x bar only
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
EMOM 15:00
* 10 Deadlifts (185/135)… scale to 135/95 as needed
* 10 Wall Ball Shots (20/14)
* 10 Toes to Bar

Assistance Work:
* 5×10 Heavy Barbell Step Ups (20”)




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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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