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SATURDAY, DECEMBER 20, 2014

Archive for 2014

Workout of the Day: Saturday 11-29-2014

Group Warm-up
Instructors Choice

8:00 AM Class
Skill: Bar Muscle Ups, practice, or CTB pull ups.

15:00 Metcon: “The Jackies” Complete for time:
* Row 1000m
* 50 Thrusters (45/35)
* 30 Pull Ups
* Row 500m
* 25 Thrusters (45/35)
* 15 Pull Ups

Strength
Skill: Wall Ball Shots
1. AMRAP 12:00
* Run 100m
* 10 Wall Ball Shots (20/14#)
* 10 Burpee Box Jumps (20”)
2. Rest 3:00
3. AMRAP 9:00
* Run 100m
* 8 Ring Rows
* 12 Lunges

11:00 AM Competitor WOD
TBD ;)



Workout of the Day: Friday 11-28-2014

Group Warm-up
Limited Schedule
* 6:00a
* Noon
* 4:30p
~CF Kids will have class! ~

Strength
Front Squat an/or Bench Press
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
15-10-5 reps of: (not for time)
* Handstand Push Ups (strict = Rx)
* Front Squats (40% 1RM)
* Strict Pull ups (or 8-6-4 muscle ups)

Adv. WOD: 21-15-9 reps




Workout of the Day: Thursday 11-27-2014

Group Warm-up
Instructors choice

9:00 AM Thanksgiving WOD
DICE GAME! Roll the dice, do the work… teams of two alternating:
AMRAP 20:00
2 – run 200m
3 – double under your age
4 – 12 sit ups
5 – 10 lunges
6 – 8 burpees
7 – 8 pull ups
8 – 8 KB Thrusters (44/26)
9 – 16 mountain climbers
10 – 30 sec. plank
11 – Row 12 calories
12 – Rest 25 sec.




Workout of the Day: Wednesday 11-26-2014

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

Basics Class

Strength
Press and/or Deadlift
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
Complete for time:
* 1,200m Row
* Rest 3:00
* 3 Rounds of:
o 15 Box Jump Overs (30/24”)
o 50 Double Unders
o 12 Deadlifts (165/105)

Scaling:
* A: 800m Row, 20/12” Box, 100 S.U., 26/18 KB
* B: 1,000m Row, 24/20” Box, 200 S.U., 35/26 KB
* C: Rx




Workout of the Day: Tuesday 11-25-2014

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

Basics Class
Skill: Pull Ups, Toes to bar

WOD: AMRAP 15:00
* 5 Pull Ups
* 8 KB Swings
* 10 Box Jumps

Strength
Back Squat
* 10 x 40% warm up set
* 8 x 50% warm up set
* 6 x 60% warm up set

All percentages are based off 90% of 1RM!

Conditioning
WOD: EMOM 16:00 (all every minute)
* 1 Strict Pull Ups
* 2 KB Press (one each arm, 53/35)
* 3 Ring Dips

Cash out: 100 Sit ups




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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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