A. 20x Deadlifts @ 85%
B. EMOM 12:00 (alt.)
* 5 Strict TTB
* 8 Push Press (115/85)
C. Run 2,000m (5x 400m)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
8:00 WOD: “TK” AMRAP 20:00
* 8 Strict Pull-ups
* 8 Box jumps (36/30)
* 12 Kettlebell swings (70/44)
9:00/10:00 Free WODs: EMOM 15:00
* Run 100m (min 1)
* 12 Weighted Step Ups (1KB)(min 2)
* 10 Push Ups
Tabata: 8x Ball Slams, 8x Squats, 8x Sit Ups
Pistols – 10:00
* 2:00 banded ankle mobility
* 20x narrow stance air squats
* 30x lunges
o 10 step back lunges
o 10 step back point toe lunges
o 10 step back toe up lunges
* 30x banded or unbanded pistols
Squat Clean Drills – 20:00
* 5×5 Front Squats (50-60%)
* 5×3 Hang Squat Cleans (50-60%)
3x Prowler Push or Sled Drags (180/90 lbs. added)
Skill: Rowing, technique then 2,000m Row
WOD: EMOM 10:00 (alternate between)
* 30 sec. of push ups
* 30 sec. of squats
Planks – EMOM 7:00
* Plank 40 seconds, rest 20.
Hang Snatch – 10:00 technique work
EMOM 24:00 (alt. between these 3):
* 100m Run
* 8 Hang Snatch (95/65)
* 30 Double Unders (40 sec. of attempts)
A: 45/15 Snatch
B: 65/35 Snatch
Scale reps/weight to hit 40 sec. or less
Toes to bar drills – 8:00
A. 3x 20 sec hollow rocks
B. 20 V-ups with light kettlebell in hands, focus on lat pull.
C. 75-100 Sit Ups
Jerk Drills – 16:00
A. Split Leg Strict Press 6×5 (increasing weights, alt. legs)
B. Overhead Lunges 6×2 (six sets of two, one each leg – AHAP)
* Buy In: 500m Row + 400m Run
* Remaining Time, rounds of:
o 3 Muscle Ups
o 6 KB Front Squat (70/44)
o 9 Deficit Burpees (45/25# plates)
Notes: Scale KB and burpees as needed, Muscle up subs = 4 Ring Rows.
Feb 27: 2014 Games Open starts
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“…When I joined CrossFit Salem in August 09, I quickly discovered that I had not been pushing myself anywhere near my limits. I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease.”
“…I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations!”
“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”
“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”
“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…
“I’m not as sore as I thought I’d be…just “good” sore! I can still get out of my desk chair without help…that is a good sign!”
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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