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SATURDAY, NOVEMBER 22, 2014

Archive for 2014

Workout of the Day: Tuesday 11-18-2014

Group Warm-up
Partner med ball toss with a squat every throw, 3:00.

Basics Class
Skill: Cleans

WOD: AMRAP 15:00
* 5 Cleans
* 6 Burpees over the bar
* 7 Squats
* 8 Lunges

Strength
Back Squat
* 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
EMOM 15:00 (alternate)
* Run 100m
* 12 Lunges (95/65 front rack)
* 10 Toes to bar

Assistance Work:
5×10 Back Squats at 40-50%
5×10 Lunges (bar on back, 45/35)




Workout of the Day: Monday 11-17-2014

Group Warm-up
Junkyard Dog!! Partner up and complete 10 each of jumps over arms and under overs!

Battle Series WOD #3!
10 Minute Clock (6 Attempts Allowed) 1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes: The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself. Score: Weight of the heaviest successful attempt.




Workout of the Day: Sunday 11-16-2014

Group Warm-up
Instructors Choice

4:00PM Class
A: 10 Rope Climbs, NFT

B. AMRAP 12:00
* 5 Thrusters (95/65)
* 6 Burpees over the bar
* Run 100m




Workout of the Day: Saturday 11-15-2014

Group Warm-up
Instructors Choice

8:00AM Class
A. 15:00 Snatch practice, work to something heavy!

B. “Karen is my friend” Complete 150 Wall Ball Shots for time, stop every minute on the minute and complete 5 burpees!

9:00/10:00AM Free Classes
Skill: Kettlebell swing (Russian/American) and Clean/Jerk
WOD 1: AMRAP 10:00
* Shuttle Run D&B x 2
* 10 KB Clean and Jerk
* 10 Lunges (w/KB)

WOD 2: AMRAP 10:00
* 30 Double Unders, 90 S.U.
* 10 KB Swings (American)
* 20 Sit Ups

11:00AM Competitor WOD
Re-do Battle Series Workout #2 or TBD ;)




Workout of the Day: Friday 11-14-2014

Group Warm-up
50 Air Squats + 30 Burpees.

Strength
Front Squat/Bench Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 3 x 70% working set
* 3 x 80% working set
* 3+ x 90% (as many reps as possible)

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

Conditioning
Teams of 2, AMRAP 15:00:
Station 1:
* 8 Ground to Overhead (1KB or dumbbell 53/35)
* 8 Burpees (with air squat in the middle.. squatties)
Station 2:
* 200m Run with slam ball (40/20)

Note: Switch every round. Scale as needed.

Assistance Work:
5×10 Front Squat or Bench @ 40-60%

6:30PM Friday Night Lights
Battle Series Workout #2!!!!!




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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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