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FRIDAY, JULY 25, 2014

Archive for 2014

Workout of the Day: Tuesday 7-22-2014

Warm up
Instructors Choice

Basics Class
Tuesday Basics:
Skill: Kettlebell Swings (American, Russian, heavy weight)

WOD: AMRAP 20:00 (Rest 2:00 from 9-11:00)
* Run 200m
* 12 Sit Ups
* 12 Box Step Ups (18”)
* 12 Push Press (1KB)

Gymnastics Drills
Handstand Push Up Drills – 10:00
A. 8 Wall Walks
B. 3x 30 sec. hold against wall
C. 15 HSPU (pike on boxes or strict on the wall)

Oly Lifts
Power Cleans (unbroken sets) 20:00
* 6@ 40%
* 6@ 50%
* 6@ 55%
* 6@ 60%
* 6@ 65%

Notes: Unbroken sets means you can rest at the front rack but not on the floor.

Conditioning
Complete for time (max 12:00)
* 100 Double Unders (2:00 of attempts)
* 100 Box Jumps (24/20”)
* 100 Thrusters (45/35 bar)

Notes: Chipper style as written.




Workout of the Day: Monday 7-21-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Strict Pull Ups (no bands)
Tabata Pull Ups – 6 rounds (20 seconds of work, 10 seconds of rest)

Progressions: If you don’t have strict pull ups without bands then use these options, in order from novice to intermediate,
A. Jumping Pull Ups
B. Negatives (use box to jump and hold chin over bar, slow negative)
C: Rx

Oly Lifts
Snatch Balance
* Group technique – 5:00
* EMOM 12:00 – 1 rep AHAP

Note: If you can’t snatch balance and catch the bar in the low squat with good form then substitute Overhead Squats. Use racks to start the lift. Record range of weights lifted.

Conditioning
3 rounds for time:
* 10 Deadlifts (275/185)
* 15 Burpees over the bar
* Run 200m




Workout of the Day: Sunday 7-20-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
n/a

Oly Lifts
4:00 WOD:
A. Deadlift 5-5-5-5-5 (60-70%)
B. AMRAP 20:00
* Run 100m
* 10 Burpees(on plate)
* 10 Kettlebell Swings (53/35)
* Rest 1:00

Conditioning
n/a




Workout of the Day: Saturday 7-19-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
n/a

Oly Lifts
8:00 WOD:
A: “Annie” 50-40-30-20-10 reps of:
* Double Unders (3x SU)
* Sit Ups

B. Complete for time: 21-18-15-12-9 reps of:
* Thrusters (75/45)
* Burpees over the bar

Conditioning
9:00/10:00 Free WODs:
A. AMRAP 10:00
* 100m Run
* 10 Burpees

B. EMOM 15:00
* 5 Sit Ups
* 6 Box Jumps
* 7 Kettlebell Swings




Workout of the Day: Friday 7-18-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Ring Dips – 10:00
A. 3×10 HR Push Ups
B. 5×8 Ring Dips (add weight if possible)

Oly Lifts
Hang Power Snatch – EMOM 10:00
1 High Hang Power snatch (AHAP)

Back Squats – 10:00
A. 20x Bar Only
B. 3×5 @ (60, 70, 80% 1RM)

Conditioning
Tabata Drills (8x rounds each)
* Ball Slams (40/20)
* Lunges
* 20m Shuttle Run




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Feb 27: 2014 Games Open starts

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“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!”Rory

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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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