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FRIDAY, DECEMBER 19, 2014

Archive for 2014

Workout of the Day: Thursday 12-4-2014

Group Warm-up
30 Banded good mornings, 30 Kettlebell deadlifts, 30 lunges

Basics Class
Skill: Press, Push Press, Jerk

WOD: AMRAP 15:00
* 10 KB Push Press (5 ea. arm)
* 10 Lunges
* 10 Ring Rows
* Run 100m

Strength
Deadlift – 1RM (20:00)

Conditioning
Complete for time(Max 18:00) 20, 15, 10, 5 reps for time of:
* Power Clean (115/75)
* Toes to Bar
* Box Jumps (24/20”)




Workout of the Day: Wednesday 12-3-2014

Group Warm-up
Tabata thrusters, one kettlebell (35/18) 5x

Strength
10:00 Mobility

Conditioning
EMOM 30:00 “Chelsea”
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

Scaling: 5,5,5 – A group 5,8,10 B group




Workout of the Day: Tuesday 12-2-2014

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

Basics Class
Skill: Rowing, Wall Ball Shots.

WOD: AMRAP 16:00
* Row 300m
* 8 Push Ups
* 8 Sit Ups
* Rest 30 sec.

Strength
Press – 1RM (15:00)

Conditioning
Not for time 3 rounds: (weight at the limit of good form, unbroken)
* 6 Overhead Squats
* 8 Front Squats

AMRAP 10:00
* Row for max meters, stop every minute and do:
o 6 Burpees over the rower




Workout of the Day: Monday 12-1-2014

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

Strength
Back Squat – 1RM (20:00)
squat face

Conditioning
10,9,8…3,2,1 for time of:
* Snatch (95/65)
* 3x Double Unders (30, 27, 24, 21…)




Workout of the Day: Sunday 11-30-2014

Group Warm-up
Instructors Choice

4:00PM Class
Skill: Turkish Get Ups, 15:00 to establish 1RM

WOD – 4 rounds for time:
* Row 300m
* 6 Turkish Get Ups (53/35)
* 10 Goblet Squats (53/35)
* 14 Burpees on plate (45)




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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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