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SATURDAY, OCTOBER 25, 2014

Archive for 2014

Workout of the Day: Sunday 10-26-2014

Group Warm-up
Instructor’s Choice

4:00PM Class
1. Turkish Get Ups – 12:00 for max possible fun!

2. “Frantasy” – 10,9,8,7,6,5,4,3,2,1 reps for time of:
* Thrusters 75/55
* Pull Ups


Workout of the Day: Saturday 10-25-2014

Group Warm-up
Instructor’s Choice

8:00AM Class
8:00 – “Mini Murph” For time:
* Run 800m
* 50 Pull Ups
* 75 Push Ups
* 100 Squats
* Run 800m

9:00/10:00AM Class
Skill: Rowing
WOD 1: Partner ROW 2,000m

WOD 2: AMRAP 15:00
* 10 Kettlebell Swings
* 10 HR Push Ups
* 10 KB Front Squats

11:00AM Competitor Class
TBD ;)


Workout of the Day: Friday 10-24-2014

Group Warm-up
Tabata KB Swings (4x)
Tabata Bent-Over Row 1x KB (4x)
Tabata Thrusters (1xKB, 4x)

Strength
Front Squat/Bench Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 5 x 75% working set
* 3 x 85% working set
* 1+ x 95% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
Complete (NFT):
* 3x 100m Prowler Push (180/90 lbs. added)
* 3x Farmers Carry 100m (2x KB)

Accessory Work: 5×10 HR Deficit Push Ups on 25 lb. plates

6:30PM Competitor WOD
TBD ;)c




Workout of the Day: Thursday 10-23-2014

Group Warm-up
Mobility… become a supple leopard!

Basics Class
Skill: Deadlift (15:00)

WOD: AMRAP 16:00
* Run 200m
* 12 KB Deadlifts
* 10 Lunges
* 8 Push Ups

Strength
Muscle up practice 10:00: Banded muscle ups and ring/bar. You should have a strict pull up and dip before you try the rings/bar.

Conditioning
Complete 3 rounds for time: (Max 35:00)
* Row 700m
* Run 400m
* 25 Burpee CTB Pull Ups (jumping, no bands)
* 100 Double Unders (300 singles)

Scaling:
* A: Row 400m, Run 200m, 15 Burpees (only), 50 s.u.
* B: Row 500m, Run 400m, 25 Burpees, 25 ring rows
* C: Rx




Workout of the Day: Wednesday 10-22-2014

Group Warm-up
Hip/Glute MOB 8:00 D&B drills

Strength
Deadlift
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 5 x 75% working set
* 3 x 85% working set
* 1+ x 95% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
“Elizabeth” 21-15-9 reps for time of:
* Squat Cleans (135/95)
* Ring Dips




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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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