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MONDAY, JULY 28, 2014

Archive for 2014

Workout of the Day: Sunday 7-27-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
n/a

Oly Lifts
4:00 WOD:
A. 20x Deadlifts @ 85%
B. EMOM 12:00 (alt.)
* 5 Strict TTB
* 8 Push Press (115/85)
C. Run 2,000m (5x 400m)

Conditioning
n/a




Workout of the Day: Saturday 7-26-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
hero-kennedy
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.

Oly Lifts
8:00 WOD: “TK” AMRAP 20:00
* 8 Strict Pull-ups
* 8 Box jumps (36/30)
* 12 Kettlebell swings (70/44)

Conditioning
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




Workout of the Day: Friday 7-25-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
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
Pistol Video

Oly Lifts
Squat Clean Drills – 20:00
* 5×5 Front Squats (50-60%)
* 5×3 Hang Squat Cleans (50-60%)

Conditioning
3x Prowler Push or Sled Drags (180/90 lbs. added)




Workout of the Day: Thursday 7-24-2014

Warm up
Instructors Choice

Basics Class
Thursday Basics:
Skill: Rowing, technique then 2,000m Row

WOD: EMOM 10:00 (alternate between)
* 30 sec. of push ups
* 30 sec. of squats

Gymnastics Drills
Planks – EMOM 7:00
* Plank 40 seconds, rest 20.

Oly Lifts
Hang Snatch – 10:00 technique work

Conditioning
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
C: Rx

Scale reps/weight to hit 40 sec. or less




Workout of the Day: Wednesday 7-23-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
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

Oly Lifts
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)
Video

Conditioning
AMRAP 11:00
* 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.




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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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