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MONDAY, SEPTEMBER 01, 2014

Archive for 2014

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.




Workout of the Day: Saturday 8-23-2014

Warm up
Instructors Choice

Gymnastics Drills
Oregon Games in Bend, come support the team!!
Facebook Event Page

8:00 WOD
“Nicole” AMRAP 20:00
* Run 400m
* Max Pull Ups

Notes: one shot at max pull ups between each run, record only the pull ups in 20:00.

9:00/10:00 AM Free WODs
1. Skill: KB Thrusters
2. AMRAP 20:00
* 8 Kettlebell Thrusters (1 KB, 35/18)
* 8 Box Jumps
* 8 KB Lunges (4 each leg, same KB)
* Run 100m


Workout of the Day: Friday 8-22-2014

Warm up
Instructors Choice

Gymnastics Drills
Ring Dip Assistance Work
* Bench Press 5×10

Oly Lifts
Snatch Drills – EMOM 12:00
* Snatch Complex
o 1x Power Snatch
o 1x Low Hang Squat Snatch

Conditioning
3-5x Prowler Push or Sled Drags (180/90 lbs. added)




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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