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WEDNESDAY, SEPTEMBER 03, 2014

Archive for 2014

Workout of the Day: Thursday 8-28-2014

Warm up
Instructors Choice

Basics
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.

Gymnastics Drills
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 40 Pistols, add weight if possible.

Oly Lifts
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

Conditioning
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.




Workout of the Day: Wednesday 8-27-2014

Warm up
Instructors Choice

Gymnastics Drills
Handstand Push Ups
A. 30 strict press – 2 Kettlebells
B. 5×3 HSPU (deficit if possible)

Oly Lifts
Deadlifts – 10×3 (30->>-80%)

Conditioning
AMRAP 11:00
* 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.




Workout of the Day: Tuesday 8-26-2014

Warm up
Instructors Choice

Basics
Skill: Bench Press 5×10

WOD: AMRAP 15:00
* Row 300m
* 10 Push Press (2 dumbbells)
* 10 Sit Ups

Gymnastics Drills
Pull Ups – 10:00
* 20 Inverted (Supine) bar rows
* 3×5 Strict Pull Ups (AHAP)
Add weight if possible

Oly Lifts
Clean Complex – EMOM 12:00
1 Power Clean, 1 Hang Squat Clean (AHAP)

Conditioning
Complete for time:
* Run 800m
o 5 rounds:
o 10 Wall Ball Shots (30/20#)
o 10 Toes to Bar

Scaling:
A – 4 rounds, 14/10 WB
B – 20/14 WB
C – Rx




Workout of the Day: Monday 8-25-2014

Warm up
Instructors Choice

Gymnastics Drills
Toes to Bar – 8:00
A. 20 V-ups
B. 4×10 Toes to Bar

Oly Lifts
Snatch
* Overhead Squats 5×3 (AHAP)

Conditioning
METCON: AMRAP 10:00
* 30 Double Unders
* 15 Power Snatch (75/55)

2011, 2014 CrossFit Games – Open WOD
Scaling: No singles, instead use 30 sec. of double under attempts.




Workout of the Day: Sunday 8-24-2014

Warm up
Instructors Choice

4:00 WOD
“Twins Fran & Daine” 21-15-9 reps of:
* Thrusters (95/65)
* Pull Ups
* Deadlifts (225/155)
* Handstand Push Ups

Straight through, all the 21’s… then 15’s…. then 9’s.




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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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