Archive for 2014

Workout of the Day: Tuesday 8-19-2014

Warm up
Instructors Choice

Basics Class
Skill: Pull Ups
WOD: AMRAP 12:00
* 8 Ring Rows
* 8 Push Ups
* 8 Lunges
* 8 Sit Ups

Gymnastics Drills
HSPU Drills – 8:00
A. 3x 20 sec. Tripods
B. 30-50x Box – Pike HSPU (Vid) max 5:00

Notes: In the video they use a ball, we will use a box.

Oly Lifts
Squat Cleans – EMOM 20:00
* 1x Squat Clean Recommended weight progression:
* Reps 1-5 (70% 1RM)
* Reps 6-10 (80% 1RM)
* Reps 11-15 (90-95% 1RM)
* Reps 16-20 (drop back to 70%)

METCON: 8:00
* Tabata Rowing – 10 rounds for total meters
* Tabata Toes to Bar – 6 rounds for reps

Workout of the Day: Monday 8-18-2014

Warm up
Instructors Choice

Gymnastics Drills
Toes to Bar Drills – 8:00
A. 5×5 V-ups (add KB if possible)
B. 5×5 Kips Swings (emphasis on the big lat pulls)

Oly Lifts
Snatch Drills – 20:00
A. Sotts Press 5×3 (from quarter or half squat position if mobility limits full squat pressing). AHAP
B. Halting Snatch Deadlifts 6×2 (exceed max snatch for all reps) Vid. 3:30-on

* First 5:00
o 4 Power Snatch (115/75)
o 4 Pistols
* Rest 3:00
* Second 7:00
o Run 100m
o 30 Double Unders

Scaling: Snatch weight as needed, unbroken first sets!

Workout of the Day: Sunday 8-17-2014

4:00pm WOD
A: Complete for time: * 2,000m of running or rowing, any combination.

B. Complete 6 rounds for time:
* 1 Rope Climb
* 10 Overhead Lunges (1 KB, 70/44)
* 30 Double Unders

Workout of the Day: Saturday 8-16-2014

Warm up
Instructors Choice

8am Class
WOD: “Angie”
* 100 Pull Ups
* 100 Push Ups
* 100 Sit Ups
* 100 Squats

Chipper style as written, scale to 50, 75 (A/B groups).

9/10am Free WODs
1. Skill: Cleans
2. AMRAP 20:00
* Run 200m
* 10 Cleans (95/65)
* 10 Burpees over the bar

Workout of the Day: Friday 8-15-2014

Friday in the Park!
Come join us as both boxes converge on waterfront park for combined WODs in the evening from the 3:30 class on. Morning classes are at our boxes as usual. Feel free to bring a pop up tent and hang out as well! Look for the CrossFit Salem sign to find us as we might have to work around other activities. We will try to be close to the parking lot near the covered pavilion.

A. EMOM 10:00 (alternating)
* Run 100m
* 6 Burpees + 6 Squats

B. AMRAP 15:00
* 12 Kettlebell Swings (53/35)
* 12 Lunges
* 12 Sit Ups
* 12 Thrusters (53/35)

Upcoming News & Announcements

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


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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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