Second chance at this open WOD from the 2014 Open!
* 60-calorie row
* 50 toes-to-bars
* 40 wall-ball shots, 20 lb. to 10-foot target
* 30 cleans, 135/95
* 20 muscle-ups
8:00 WOD: For time:
“Holy Diver (you been down too long in the midnight sea)” 21-15-9 reps of:
* Weighted Lunges (75/55)
* Ground to Overhead (95/65)
* Box Jumps (24/20”)
Straight through, all the 21’s… then 15’s…. then 9’s.
9:00/10:00AM Free WODs
1. Skill: Thrusters
2. AMRAP 20:00
* Run 200m
* 10 Thrusters (95/65)
* 10 Burpees over the bar
Ring Dip Assistance Work
* 30 Burpee man makers (45/25 lb. dumbbells)… max time = 6:00
Note: For these start standing with dumbbells at each side. Go down and do a push up on the dumbbells, row one arm, another push up, row the other arm, stand up… 1 rep done!
Oly Extravaganza! Using 50-60% of your snatch and clean weight all the way through.
* 1 Snatch
* 1 Squat Clean
* 1 Jerk
Note: this is a perfect form situation, focus on the movements and not recording reps.
3-5x Prowler Push or Sled Drags (180/90 lbs. added) and/or….
3-5x 100m Framers walks (2 KB, 53’s/35’s) and/or ….
200m of lunges with 45/25 plate.
Skill: Handstand push up scaling (box pikes, floor pikes)
WOD: AMRAP 20:00
* Run 200m
* 8 HSPU
* 8 KB Front Squats
* 8 KB Russian Swings
* Rest 30 sec.
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 40 Pistols, add weight if possible.
Dice Work: >>>
for the WOD >>>
2- 4 jumping hi-fives (with partner)
3- 10 Pull Ups
4- Row 300m
5- 15 Sit Ups
6- 10 Barbell Thrusters
7- 8 Burpees
8- 25 Double Unders
9- Run 200m
10- 12 Lunges
11- 12 Kettlebell Swings
12- 30 sec. plank
Endurance Partner Dice WOD: You need dice and a partner. If odd numbers of people you can use 1 person with a 30 sec. rest after each turn. AMRAP 30:00 (take turns rolling the dice and doing the resulting work). Record total rounds completed.
Handstand Push Ups
A. 30 strict press – 2 Kettlebells
B. 5×3 HSPU (deficit if possible)
Deadlifts – 10×3 (30->>-80%)
* 3 Bar Muscle Ups
* 4 Kettlbell Ground-to-shoulder (70/44)
* 5 Burpee Box Jump-overs (30/24”)
Scaling: Sub 5x CTB or 8x regular pull ups for BMUs.
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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