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SATURDAY, NOVEMBER 22, 2014

Archive for 2014

Workout of the Day: Thursday 11-13-2014

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

Basics Class
Skill: Double Unders & Single Unders (10:00) Toes to bar (10:00)

WOD: AMRAP 12:00
* 8 KB Thrusters
* 10 double unders, 30 single unders
* 8 Toes to bar or 12 sit ups

Strength
Deadlift
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 3 x 70% working set
* 3 x 80% working set
* 3+ x 90% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
5 rounds (not for time)
* 6 squat cleans (50%-60%)
* 6 box jumps (high)

Assistance Work: 5×10 Deadlift (40-50%)




Workout of the Day: Wednesday 11-12-2014

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

Strength
Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 3 x 70% working set
* 3 x 80% working set
* 3+ x 90% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
Complete 4 rounds for time:
* Row 500m
* 25 Push Ups
* 15 Toes to bar

Scaling:
A: Row 300m, 10 push ups, 15 sit ups
B: Row 400m, 15 push ups, 20 sit ups or 10 TTB.

Assistance Work:
5×10 Press (40-50%)




Workout of the Day: Tuesday 11-11-2014

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

Basics Class
Skill: Pull Ups

WOD: AMRAP 12:00
* 8 KB Deadlifts (or barbell for more advanced athletes)
* 10 Ring Rows
* 12 Sit Ups

Strength
Back Squat
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 3 x 70% working set
* 3 x 80% working set
* 3+ x 90% (as many reps as possible)

All percentages are based off 90% of 1RM! Record the reps and weight of the last set only.

Conditioning
EMOM 18:00 (alternating)
* 3 Muscle Ups (Sub = 12 ring rows)
* 10 Kettlebell Push Press (53/35, 5 ea. arm)
* 15 Front Squats (45/35 bar)

Scaling:
A: 8 ring rows, 8 KB Push Press, 8 Front squats
B: 10 ring rows, 10 KB Push Press, 10 Front squats

Assistance Work:
5×10 Back Squats at 40-50%
5×10 Lunges (bar on back, 45/35)




Workout of the Day: Monday 11-10-2014

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

Additional stretches:
* Banded Hip/Glute
* Calf/Ankle MOB
* Reverse Hyper 3×10

Battle Series Workout #2
12 Minute AMRAP
RX Men:
30 Double Unders
15 Wall Ball 20lb. to a 10 foot target
10 Deadlift 185 lb.

RX Women:
30 Double Unders
15 Wall Ball 14lb. to a 9 foot target
10 Deadlift 135 lb.

Scaled & Masters:
30 Double Unders or 90 Single Jump Rope.
15 Wall Ball 14/10 lb. to a 9 foot target
10 Deadlift 135/95




Workout of the Day: Sunday 11-9-2014

Group Warm-up
Instructors Choice

4:00PM WOD
1. 10:00 Bar Muscle Up or CTB Pull Up practice.

2. “Linda Schminda” 10,9,8,7,6,5,4,3,2,1 reps of:
* BW Bench Press (scale as needed to 1/4, ½, or ¾ BW)
* Burpee Box Jumps (30/24”)
* KB Swings (russian 70/44)

To scale start at 7 or 8.




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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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