CFS Workout of the Day

~ 2009 WOD Archive ~

WOD Thursday 12-31-09

"Goodbye 2009"

Lowest reps to reach 2009 lbs. (per person) of Sumo Dead Lift High Pull
Lowest reps to reach 2009 lbs. (per person) in Front Squat
2009 Meter Row
2009 lbs. ring push ups (cumlative)

Results:

Tyler can't drive yet but he can front squat!

WOD Wednesday 12-30-09

"Crossfit Total"

Max weight at Deadlift, Back Squat, Press

Results:

WOD Tuesday 12-29-09

Andy's "Birthday WOD"

400 m run with sandbag (50/35)
34 sledge hits
34 KTE (Knees to Elbows)
34 Burpees
34 HSPU's (Hand Stand Push Ups)
34 Double Unders
34 Lunges
34 Sit Ups
34 Pull Ups
34 Wall Ball (20/15)

Results:

Kristin and Ashley!

WOD Monday 12-28-09

"Rocky"

Max rounds in 20:00

10 Kettlebell swings (53/35)
10 Box Jumps (24/18)
10 Push Ups

Results:

WOD Saturday 12-26-09

9:00 WOD: 2 rounds of 300 m Row, 25 Front Squats, 25 Box Jumps, 25 KB Swings, 25 Sit Ups.

10:00 WOD: Max 3-rep OH squat, max pull ups, max ring dips

Results:

WOD Friday 12-25-09 (Christmas Day!)

No Classes today! Merry Christmas from CFS! We hope your Holidays are awesome and filled with fun family events and Christmas cheer!

WOD Thursday 12-24-09 (Christmas Eve!)

Team WOD (groups of 3/4)

Row 5,000 meters
300 Wall Ball
200 Dumbbell Burpees

GHD Situps (technique work)

Results:

Ashley getting dizzy on the GHD!~

WOD Wednesday 12-23-09

Heavy Thrusters 1-10-1-20-1-30

Weighted Strict Pull Ups 1-2-3-1-2-3-1-2-3

The goal was to max weight every movement and add up the total weights for a final score.

Results:

Rank	Men	Women
1	Joe - 1,391 lbs.	Shayle - 695 lbs.
2	Andy - 1,310 lbs.	Ashley - 498 lbs.
3	Skyler - 1,283 lbs.	Kathryn - 450 lbs.
4	Rory - 1,250 lbs.	Carol - 434 lbs.
5	Brent - 1,205 lbs.	Amy P - 259 lbs.
6	Brandon - 1,134 lbs.	Wendy - 250 lbs.
7	TJ - 1,096 lbs.	Leanne - 210 lbs.
8	Dan - 1,095 lbs.	Amy DB - 160 lbs. one arm only :)
9	Mike - 1,025 lbs.
10	David - 775 lbs.
11	Chris - 568 lbs.
12	Cole - DNF
13	Tyler - DNF

WOD Tuesday 12-22-09

Crazy Chipper AMRAP in 20:00 (30 sec. each station)

Box Jumps (12",18",24",30",12")
Dumbbell Hang Cleans (25,30,35,40,45)
Push Ups/Ring Rows
Sit Ups/Supermans
Double Under x 2
O.H. Squat/Snatch (45 lbs)
Lunges x 5

Results: (total reps)

Josh - 562
Andy - 558
Mike - 552
Kristin - 490
Tori - 462 (second try!)
Tori - 453
Ashley - 435
Cole - 432
Saphira - 411
Joe - 411
Carol - 406
Amy DB - 391
Andy P - 388
Lauren - 379
Charles - 372
Skyler - 359
Amy P - 345
Rory - 337
Paul - 324
Jimmy - 302

WOD Monday 12-21-09

"Diane"

21-15-9

Deadlifts (225/165)
Handstand Push Ups

5 - 5 - 5 - 5 - 5 Front Squats

Mile run

Results:

WOD Saturday 12-19-09

9:00 Begineer WOD, 10:00 Regular WOD

WOD Friday 12-18-09

"The Courthouse Medly"

800 meter run with 20 lb. med ball
30 Overhead Barbell Lunges (135/95)
800 meter run with 20 lb. med ball
30 Overhead Barbell Lunges (135/95)
10 Muscle Ups
100 Sit Ups
10 Muscle Ups
50 Sit Ups
10 Muscle Ups

Results:

WOD Thursday 12-17-09

Squat Cleans 1-1-1-1-1-1-1

Cashout: 2K Row or 100 DU's

Results:

WOD Wednesday 12-16-09

21 Pull Ups (dead hang)
21 Handstand Push Ups
18 Pull Ups (dead hang)
18 Handstand Push Ups
15 Pull Ups (dead hang)
15 Handstand Push Ups
12 Pull Ups (dead hang)
12 Handstand Push Ups
9 Pull Ups (dead hang)
9 Handstand Push Ups
6 Pull Ups (dead hang)
6 Handstand Push Ups
3 Pull Ups (dead hang)
3 Handstand Push Ups

Results:

WOD Tuesday 12-15-09

500 m Row for time
Max Deadlifts in 3:00 (275/185)
Max Ring Dips in 3:00
Max Thrusters in 3:00 (135/95)
Max KTE in 3:00
500 m Row for time

Results:

WOD Monday 12-14-09

Max rounds in 20:00 of:

25 Sumo Dead Lift High Pulls (75/55)
25 Turkish Get Ups (53/35)

Results:

WOD Saturday 12-12-09

1st Performance Workshop... simply amazing effort (video coming)!

Teamwork WOD:

- 400 meter truck push
- 200’ sled pull
- 5,000 lbs ground to overhead (anyway with one bar)
- 100 x Box Jumps (36” male, 24” female)

Strategy WOD: (Complete this pile of work anyway you want)

- 150 double-unders
- 4 x 150’ Walking lunges with weight overhead (45/25)
- 50 x Dead Hang Pull Ups (with load, 500 lb. total)

Endurance WOD:

For time:
- Wheel barrow obstacle course
- 1 mile run
- 50 Dumbbell Burpees

Results: (total time for all events)

Congrats to Tyler and Tori for the best performance in the 1st Crossfit Salem Performance Event!

Honerable mention to Amy, Ken, and Carol for helping!

WOD Friday 12-11-09

"Moving Day" (last done on 6-16-09)

5 rounds for time of:

10 Overhead Squats (95/65)
200 meter "one arm kettlebell hang" walk (55/35)
15 Burpees

Tyler and Mike having fun!

Results:

Tyler - 21:12
Mike - 21:21 (was 24:51 on 6/16/09, nice PR!)
Kathryn - 21:40
Cole - 22:52
Matt W. - 23:09
Rory - 23:31
Ken - 24:22
Saphira - 24:24
Dan - 24:50
Wendy - 26:30
Dustin - 27:31
Amy - 27:51
Jen - 27:58
Charles - 28:03
Leanne - 28:34
Brent S. - 28:41
Jorge - 28:55

WOD Thursday 12-10-09

Teams of three:

Row 5,000 meters
50 Cleans (175/115)
500 double unders

Results: "scary"

WOD Wednesday 12-9-09

2 rounds, 1:00 each station for max reps in 20:00:

GHD Hip Extension
Overhead Bar Box Step Ups
Kettlebell Push Press
Rest
Ring Rows
Wall Ball
Handstand Hold
Rest
Row
Knees to Elbows

Results:

WOD Tuesday 12-8-09

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Results:

Nice PR's to Tommy, Jim, and Andy! As you can see Tyler smoked it in 13:41 (Rx'd), nice job!

WOD Monday 12-7-09

"Fight gone bad"

3 rounds, 5 stations, 1:00 each station with one minute rest between rounds. (Push Press, Row, Wall Ball, Box Jump, Sumo Pulls)

Results:

WOD Saturday 12-5-09

"Lumberjack 20"

Results:

WOD Friday 12-4-09

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Cashout: Max pull ups in 1:00, Max double unders in 1:00

WOD Thursday 12-3-09

3 rounds for time of:

800 m Run
21 Power Cleans (155/105)

WOD Wednesday 12-2-09

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Cashout: 21-15-9 (KB Swings then Row for calories)

WOD Tuesday 12-1-09

First Year Anniversary WOD... it was awesome!

WOD Monday 11-30-09

400 meters walking lunges

Cashout: 50 "L" pull ups for time (scaled for many)

Results: WOD/Cashout

WOD Saturday 11-28-09

Civil War WOD... pictures coming soon!

WOD Friday 11-27-09

4 rounds for time:

800 m Run
21 Box Jumps
21 Kettlebell Swings
21 Knees to Elbows

Rsults:

WOD Thursday 11-26-09 (Thanks giving day!)

Team WOD

Teams of three complete three activities for total time

3000 m Row
300 Med. Ball Thruster Throws
150 Ring Push Ups, 150 Ring Rows

Results:

Team Believe won in 28:12, good job!!!

WOD Wednesday 11-25-09

8 rounds of:

75' (two lunges, three push ups... repeat)
5 Deadlifts
5 Dead Hang Pull Ups

Results:

WOD Tuesday 11-24-09

As many rounds as possible (AMRAP) in 20:00 of:

25 Burpees
15 Body Weight Back Squats

Results:

WOD Monday 11-23-09

"Fran"

21-15-9 Thrusters & Pull Ups

Results:

WOD Saturday 11-21-09

Tabata Intervals

(20 sec. on 10 sec. rest, repeat 8 times per activity)

Front Squats (45 lbs)
Sit Ups
Push Ups
Ring Rows

Results:

WOD Friday 11-20-09

Team WOD:

Teams of 3 (mostly) had three events:

5,000 meter row
200 Toes to Bar
300 Wall Ball

Results:

Crossfit Champions (Joe, Andy, & Gavin) = 38:02
Bloody Peanut Butter Cups (Mike, Tori, Leanne, Kristin) = 43:51
Swap Rat Extreme (Jim, Damiel, Matt) = 44:47
Smelly Cat (Dan, Cole, Amy) = 48:54
Paul & Wendy = 31:29 (scaled)
Team Tyler = 51:05 (scaled)

WOD Thursday 11-19-09

"Elizabeth"

21-15-9 Clean and ring dips

A: 75/45
B: 105/75
C: 135/95

Cashout: 100 double unders for time

Results:

WOD Wednesday 11-18-09

WOD 1: Press 1-1-1-1-1

WOD 2:

Bear crawl 150'
40 Box Jumps (30"/18")
Bear crawl 150'
30 Box Jumps (30"/18")
Bear crawl 150'
20 Box Jumps (30"/18")
Bear crawl 150'
10 Box Jumps (30"/18")

Results:

WOD Tuesday 11-17-09

"Box of Chocolates"

Mile Run
100 Sit Ups
200 Push Ups
300 Squats
Mile Run

Results:

WOD Monday 11-16-09

Max rounds in 20:00 (AMRAP):

95 lb. Thrusters x 5
95 lb. Hang Cleans x 7
95 lb. Sumo Dead Lift High Pulls x 10

Results:

WOD Saturday 11-14-09

WOD1: Max reps in 1:00, 3 rounds:

Deadlift (185)
Front Squat (115)
Bench Press (95)

WOD2: 3 rounds for time:

800 m Run
50 Box Jumps
15 Ring Dips

WOD Friday 11-13-09

"EVA"-ISH

5 rounds for time of:

75' hop, 75' run backwards
30 Pull Ups
30 Kettlebell Swings

WOD Thursday 11-12-09

Clean and Jerks 1-1-1-1-1-1-1

3 rounds for time:

400 M Run
30 Lunges
30 Double Unders

WOD Wednesday 11-11-09

Max reps in 20:00

20 Sit Ups
Bear Crawl 60'
20 Push Ups
Crab Walk 60'

Cashout: Max Ring Pulls in 3:00

Results:

WOD Tuesday 11-10-09

Results:

WOD Monday 11-9-09

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Results: (A and B groups scaled down the number of reps)

WOD Saturday 11-7-09

9:00 AM Beginner WOD, 10:00 WOD, 11:00 Corban WOD

WOD Friday 11-6-09

Main Site WOD: AMRAP in 20:00: Snatch (65), Push Ups

Results:

If Sally can workout crossfit style while being 6 months pregnant then so can you!

WOD Thursday 11-5-09

Back Squat 3-3-3-3-3
Push Press 3-3-3-3-3

Results:

WOD Wednesday 11-4-09

1 mile run
50 Knees to Elbows
50 Kettlebell Swings
75 Lunges
1 mile run

Results:

WOD Tuesday 11-3-09

10-9-8-7-6-5-4-3-2-1

Thrusters
Pull Ups
Dumbell Hang Cleans

Cashout = Max Ring Push Ups in 3:00

Results: WOD Time/Cashout Reps (Group)

Eric - 18:07/70 (C)
Barry - 18:10/47 (B)
Dustin - 18:55/35 (B)
Tori - 18:58/26 (B/C)
Andy - 19:03/100 (C)
Carol - 19:07 (A)
Kathryn - 19:54/30 (B/C)
Matt B. - 19:49/34 (B)
TJ - 19:55/50 (C)
Paul B. - 20:14/25 (B)
Tommy - 20:54/87 (C)
Charles - 21:39/36 (B)
Amy DB - 21:43/34 (B)
Jim - 21:50/40 (B)
Saphira - 22:03/21 (A/B)
Joe - 23:13/38 (C)
Mike - 24:40/42 (C+)
Cole - 24:58/44 (C)
Brent - 25:00/19 (B/C)
Amy P. - 25:21 (B)
Jose - 29:26/33 (B/C)

WOD Monday 11-2-09:

8:00 of Tabata Burpees (20/10)
8:00 of Tabata Sit Ups
8:00 of Tabata Double Unders

Results:

Ranking (max total reps):

Andy - 495
Eric - 441
Kristin - 416
Shayle - 400
Matt W. - 381
Joe - 377
Kathryn - 356
Charles - 348
Dennis - 348
Alan - 348
TJ - 346
Cole - 332
Dan - 320
Ken - 311
Amy DB - 287
Jordan - 283
Paul - 278
Vonnie - 269
Chris - 268
Dustin - 265
Roman - 260
Todd - 255
Julie - 227
Jen - 227
Jose - 217
Gary - 213
Jim - 213
Amy P. - 193
Desta - 187
Micky - 118

WOD Saturday 10-31-09: Happy Halloween!

9:00 Beginner workout, 10:00 WOD, 11:00 Nutrition class

WOD Friday 10-30-09

8 rounds for time:

5 deadlifts (225/165)
150' bear crawl
15 Push Ups
15 Box Jumps

Results:

WOD Thursday 10-29-09

Max Pull Ups in 5:00
Thrusters 1-1-1-1-1-1
400 m Run, 75 Double Unders

Results:

WOD Wednesday 10-28-09

4 rounds of:

150' of weighted overhead lunges (45/25)
25 Sumo Dead Lift High Pulls
50 Sit Ups
15 Ring Dips

Results:

WOD Tuesday 10-27-09

Max Power Cleans in 5:00
Max Jerks in 4:00
Max Back Squats in 3:00
1 mile run

Results:

WOD Monday 10-26-09

"Jackie"

1000 m Row
50 Thrusters (45/35)
30 Pull Ups

Cashout: Max Double Unders in 4:00

Results:

WOD Saturday 10-24-09

Max rounds in 20:00 (AMRAP)

50 Box Jumps (18")
50 Kettlebell Swings
50 Sit Ups
50 Push Ups
50 One Arm Dumbell Push Press

Results: (Group A = 15 reps, B = 30 reps per station, C = 50)

WOD Friday 10-23-09

	Group A	Group B	Group C
Burpees	10	18	25
Run	800 m	1200 m	1600 m
Burpees	10	18	25
Run	800 m	1200 m	1600 m
Burpees	10	18	25
Run	800 m	1200 m	1600 m
Burpees	15	25	35

WOD Thursday 10-22-09

"Karen"

150 Wall Ball for time,

Cashout: Max rounds in 3:00 of 3 Sit Ups + 3 Push Ups

Results:

WOD Wednesday 10-21-09

75 ft. of walking lunges with weight overhead (45/25)
10 Handstand Push Ups
75 ft. of walking lunges with weight overhead (45/25)
50 Ring Push Ups
1200 meter run
50 Ring rows/pulls
Cashout: 100 Knees to Elbows

Results:

WOD Tuesday 10-20-09

"CrossFit Total"

Max Effort on Deadlift, Squat, Press (no legs)

Results:

WOD Monday 10-19-09

4 rounds for time:

500 M Row
25 Wall Ball
25 Pull Ups
25 Sit Ups
25 Push Ups

Results: Record attendance... 25 people got hotter today @ CFS!

WOD Saturday 10-17-09

"Fight Gone Bad"

3 rounds for max reps, 1:00 each station, 1:00 rest each round

Row (Calories)
Push Press (75/55)
Box Jumps (18")
Sumo Dead Lift High Pulls (75/55)
Wall Ball (20/15)

Results:

WOD Friday 10-16-09

21 Knees to Elbows
400 M Run
18 Knees to Elbows
400 M Run
15 Knees to Elbows
400 M Run
12 Knees to Elbows
400 M Run
9 Knees to Elbows
400 M Run
6 Knees to Elbows
400 M Run
3 Knees to Elbows

Results:

WOD Thursday 10-15-09

WOD Wednesday 10-14-09

Max reps in 3:00 each station: 3 minutes rest between

Rowing (calories)
Overhead Squats
Sit Ups
Burpees
Anyway Overhead
Dips
Pull Ups

Results:

Name	Group	Results (total reps)	Rank in group
Tyler	C	452	1
Andy	C	441	2
Mike	C	389	3
Joe	C	359	4
Barry	C	355	5
Tommy	C	343	6
Cole	C	334	7
Charles	C	302	8
Mari	C	258	9
Jose	C	240	10

Kristen	B	452	1
Nate	B	342	2
Matt B.	B	313	3
Carol	B	295	4
Chris	B	Did not finish	5

Cyndy	A	313	1
Gary	A	229	2
Vonnie	A	156	3

WOD Tuesday 10-13-09

Cashout = Max Thrusters in 3:00 (95/65)

Results: (WOD/Cashout)

WOD Monday 10-12-09

WOD (group A): 35 Pull Ups, 35 Burpees for time
WOD (group B): 60 Pull Ups, 60 Burpees for time
WOD (group C): 100 Pull Ups, 100 Burpees for time

Cashout = Max deadlifts in 3:00 (A:225/135, B:155/95, C:95/65)

Results:

Nice job to first time crossfitters Vonnie and Gary!

WOD Saturday 10-10-09

7 station circuit, 1:00 each station, 3 rounds:

One arm Kettlebell swings
Sit ups
Wall ball
GHD back extensions
Ball slams
One arm dumbell deadlift
Overhead box step ups (45 lb. bar)

Results:

WOD Friday 10-9-09

"Elizabeth"

21-15-9 Clean and Ring Dips

Results:

WOD Thursday 10-8-09

"Tabata Something Else" (compare to 4/20/09):

20 seconds of work followed by ten seconds of rest. 8 rounds for each activity for total max reps (Pull Ups, Sit Ups, Squats, Push Ups):

Cash-out: 500 single unders for time (jump rope)

Results: (TSE, cash-out)

Andy - 450, 5:13
Shayle - 406, 12:50
Tess - 403
Ashley - 396
Kathryn - 389
Tori - 389, 4:13
Tommy - 387, 6:02
Nate - 381, 5:30
Barry - 381
Kristin - 377, 7:30
Amy DB - 349
Cole - 345, 7:53
Charles - 333
Amy - 330, 11:28
Paul - 324
Desta - 293, 7:10
Joe - 292
Jose - 263

WOD Wednesday 10-7-09

21-18-15-12-9-6-3 reps of:

Thrusters (75/45)
Knees to Elbows
Supermans

Results:

Tori - 10:15
Barry - 10:57
Cole - 11:45
Andy - 11:47
Mike - 12:23
Tyler - 12:50
Tommy - 13:12
Carol - 14:36
TJ - 16:01
Paul - 18:30
Joe - 19:32
Charles - 21:06
Amy DB - 21:08
Dustin - 26:52

WOD Tuesday 10-6-09

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Cashout: 100 sit ups for time

Results: (Max Weight / Cashout Time):

Micky - 65 / 7:20
Joe - 155 / 2:25
Tristi - 45 / 5:20
Amy DB - 55 / 7:53
Kyle - 105 / 7:30
Sally - 60
Mike - 155 / 2:27
Shayle 65 / 3:20
Amy P - 70 / 4:14
Cole - 165 / 2:48
Jim - 105 / 4:46
Jimmy - 105 / 3:30 (37 reps)
Barry - ? / 2:31
Tori - 95 / 2:18
Todd - 95 / 4:09
Tyler - 145 / 1:59
Matt - 135 / 2:34
Ramona - 55 / 3:28
Andy 165

WOD Monday 10-5-09

8 rounds for max reps:

45 seconds of Deadlifts (155/95)
45 seconds of Pull Ups
45 seconds of Burpees

Results: (WOD / Turkish Get Up Max)

Kathryn - 226/26.5
Matt B. - 206/53
Carol - 191/26.5
Charles - 229/44
Jim - 264/26.5
Desta - 195/35
Amy - 237/26.5
Tyler - 274/53
Chris - 198/53
Cole - 238/53
Andy - 265/72
TJ - 233/53
Mikaela - 298
Cyndy - 217
Todd - 158/53
Nathan - 160/53
Tori - 264/44
Paul - 190/26.5
Joe - 191/35
Amy DB 215/18

WOD Saturday 10-3-09

Baseline: 500 m Row, 50 Squats, 4o Sit ups, 30 Push Ups, 20 Pull ups.

Results:

Keith 10:54
Matt B. 5:53
Micky 16:57
Jimmy 9:56
Chris 9:53 (1:26.2 row!)
Jim 8:56
Todd 10:36

Max Power Cleans:

Andy 205
Mike 165
Cole 185

WOD Friday 10-2-09

"Box of Chocolates"

4 x 400 meter run with med ball
100 sit ups
200 push ups
300 squats
4 x 400 meter run with med ball

Results (last time #'s to the left):

WOD Thursday 10-1-09

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
6 x 75 foot bear crawls

Results:

* Carol and Heidi did a 1/2 scaled workout.

WOD Wednesday 9-30-09

"Helen" 3 rounds of:

400 m Run
21 Kettlebell swings
12 pull ups

Cashout: 500 single unders (jump rope)

Results:

Name	Helen	Jump Rope
Tyler	7:30	N/A
TJ	8:08	5:07
Barry	8:15	5:32
Mike	8:40	6:40
Charles	8:46	7:27
Desta	9:24	7:40
Kyle	9:34	7:48
Matt	9:59	7:47
Cyndy	9:59	5:40
Tori	10:12	4:06
Cole	10:15	8:43
Todd	10:15	12:49
Amy DB	10:16	7:45
Tristi	10:44	9:00
Jose	10:44	12:49
Mari	10:59	7:28
Joe	12:02	5:05
Chris	12:12	7:15
Carol	13:57	5:45

WOD Tuesday 9-29-09

Snatch 1-1-1-1-1-1 (Max weight 6 times)

Results:

WOD Monday 9-28-09

Max rounds in 20:00 (AMRAP):

95 lb. Thrusters x 5
95 lb. Hang Cleans x 7
95 lb. Sumo Dead Lift High Pulls x 10

Results:

Tyler - 11
Andy - 10
Amy DB - 10
Tristi - 10
Desta - 9
Amy - 9
Matt B. - 9
Carol - 9
Tommy - 9
Joe - 8
Jose - 8
Jim - 8
Kathryn - 8
Charles - 7
Chris - 6

WOD Saturday 9-26-09

Max Cleans (full squat):

1-1-1-1-1-1

Andy - 185, 195, 205, 205, 215, 215
Mike - 185, 195, 195, 195, 195, 195

WOD Friday 9-25-09

Amy DB's pick: From 9-1-09

3 rounds for time:

21 Kettlebell swings
31 Ball slams
400 M run

Results:

Tommy 10:15
Andy 11:01
Paul 10:37
Joe 9:50
Amy DB 11:42
Kathryn 10:31
Charles 11:37
Becky 11:36
Katie 11:36
TJ 9:58
Chris 14:11
Amy 14:35
Mari 14:37

WOD Thursday 9-24-09

Joe's Pick: "Fran" Last done on 8/25/09... thanks a lot Joe!

WOD Wednesday 9-23-09

Mari's Pick: "8 rounds of situp and rowing (1:00 each)" last done on 8/26/09. Max reps...

WOD Tuesday 9-22-09

Tori's Pick: "6 rounds of 1 minute at each station: knees to elbows, ring pulls, overhead squats, and push ups" Last done on 2/5/09... and she didn't show!!

WOD Monday 9-21-09

5 rounds for time of:

400 M Med. Ball run
21,17,15,12,9 Deadlifts (185/95)

(Last done on 4/20/09)

Results:

Andy - 10:54 (was 15:22 last time)... nice
Tori - 11:29 (was 15:33 last time)... big gain, props Tori!
Tyler - 12:00
TJ - 12:42
Joe - 14:28
Kathryn - 14:49
Desta - 14:50
Matt W. 14:51
Matt B. 15:08
Chris - 16:16
Cyndy - 16:16
Paul - 17:05
Amy P. - 17:32
Shayle - 17:32
Amy DB- 17:38
Mari - 18:05
Jose - 18:24
Frank - 19:30
Mikaela - 19:30
Charles - 19:57
Cole - No Time?

WOD Sunday 9-20-09

Rest Day... kind of: Moving day for Matt W.

WOD Saturday 9-19-09

TBA... 9:00 Beginner WOD, 10:00 WOD, 11:00 Corban WOD

WOD Friday 9-18-09

"crazy med. ball Fran" (compare to 3-13-09)

35 Med. Ball Thrusters, 35 Pull Ups
27 Med. Ball Thrusters, 27 Pull Ups
21 Med. Ball Thrusters, 21 Pull Ups
15 Med. Ball Thrusters, 15 Pull Ups
9 Med. Ball Thrusters, 9 Pull Ups
1 Med. Ball Thrusters, 1 Pull Ups

Results:

Kathryn - 8:16
Andy - 8:16
Charles - 11:56
Cole - 10:53
Tommy - 12:59
Matt W. - 13:30
Ramona - 14:40
Mike - 13:40
Amy - 14:47

WOD Thursday 9-17-09

"Tabata" format: 8 x rounds per activity of 20 seconds of max reps followed by 10 seconds of rest.

Ab Mat Sit Ups
Push Ups
Single Unders (Jump rope)
Overhead Squats (45 lb. bar)

Results:

Ramona - 558
Paul - 294
Charles - 449
Matt B. - 428
Kathryn - 665
Joe - 556
Desta - 439
Cole - 473
Barry - 544
Tommy - 544
Mike - 599
Naomi - 328
Matt W. 491
Shayle - 319
Mari - 449
Jose - 299
Amy - 423
Mikaela - 423

WOD Wednesday 9-16-09

Max rounds in 20:00 of:

9 x Cleans
5 x Burpees
400 M Run

WOD Tuesday 9-15-09

"Chipper"

2 rounds, 10 stations, 1:00 min each station for max reps of:

18" Box Jumps
Pull Ups (sub Jumping)
Wall Ball
Bench Press
Ab Mat Situps
Parallel Holds
GHD Back Extensions
One arm dumbell deadlifts
Overhead Kettlebell Lunges
Double Unders (3 single unders = 1 rep)

Results:

Andy 509
Tori 465
Tommy 449
Cole 401
Kathryn 389
Barry 367
Todd 343
Joe 341
Charles 336
Tristi 335
Desta 324
Mari 306
Matt 294
James 284
Tom 283
Mikalea 279
Jose 259
Naomi 196

WOD Monday 9-14-09

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Thrusters (95,65 lbs.)
KTE (Knees to Elbows)
Ring Rows

Results:

Cyndy 13:40
Kathryn 14:04
TJ 12:30
Paul 14:06
Tristi 15:03
Tori 11:19
Joe 12:09
Cole 10:58
Jose 15:32
Charles 14:35
Mari 15:17
Desta 16:37
Amy 15:28
Tommy 10:16
Andy 10:16
Nick 15:55
Todd 15:57
Carol 18:01

WOD Sunday 9-13-09

Rest Day

WOD Saturday 9-12-09

Max rounds in 20:00 of:

20 Sit Ups
15 Squats
10 Pull Ups
5 Push Ups

WOD Friday 9-11-09

5 rounds of:

300 m Row
5 Heavy Squats
25 Push Ups

WOD Thursday 9-10-09

6 rounds of:

800 M Run
3:00 Rest

WOD Wednesday 9-9-09

3 rounds of:

5 stations of box jumps (12", 12", 18", 18", 24")
1 station of sledgehammer
4 stations of Dumbell Push Press (40's, 45's, 50's, 55's)
400 m Run

~points based WOD. Each station has a 30 second time limit and a max points (reps). box jumps = 15, Sledge = 15, Push Press = 10. Total max points for all rounds = 390.~

Results:

Andy 390
Brent 382
Tommy 379
Mike 371
Cole 363
Joe 349
Todd 316
Matt 307
Nick 292
Sally 282

WOD Tuesday 9-8-09

3 rounds of:

500 Meter Row
Dead Lift Ladder

~points based WOD. 10 points for under 2:00 rows (2:30 women). 1 point for each deadlift. Max total points = 120, 30 from rowing and 5 x 6 stations of deadlifts. Deadlifts must happen in 30 seconds for each station.~

Results:

McKenzie 120
Desta 120
Joe 120
Mike 120
Andy 120
TJ 120
Ashley 120
Cyndy 118
Cole 112
Mari 110
Tommy 106
Barry 105
Tristi 103
Jim 101
Brent 97
Sally 97

WOD Monday 9-7-09

10 rounds of:

10 Dumbell deadlifts
10 Sit Ups
150 ft. Waiters Walk

"FLIP OFF"

new game invented by Andy goes as follows:

~ two people face off with a tire between them and two lines 28 feet apart. Staying behind thier line each person does three burpees to earn one tire flip... first to the tire flips and the other waits. First person to get the tire over the opposing players line wins!

Games Results:

Matt/Joe = Matt won
Cole/Barry = Barry Won
Matt/Barry = Matt won (grand champion for that class)
Mikaela/Frank = Frank won
Amy/Carol = Amy won
Andy/Mike = Mike won

WOD Sunday 9-6-09

Rest Day

WOD Saturday 9-5-09

9:00 Free beginner class

10:00 Normal WOD

WOD Friday 9-4-09

4 rounds for time of:

800 m Run with Med ball
12 KTE (knees to elbows)
12 Squats (air)

Results:

Mike - 14:15
Eric - 14:38
Kathryn - 17:39
Cole - 17:59
Matt - 18:25
Joe - 20:04
Amy DB - 20:06
Todd - 20:38
Sally - 22:10
Amy - 25:17

WOD Thursday 9-3-09

4 rounds for time of:

12 Push Press (95/65)
12 Ring Dips
25 Push Ups
400 M run

WOD Wednesday 9-2-09

- - - - - Morning Class - - - - -

Max Front Squat
5 Burpees, 5 45 lb. Front Squats, 5 rounds for time

Results:

Amy DB - 110 lbs. max, 3:28
Charles - 125 lb. max, 5:26
Kathryn - 120 lbs. max, 2:54

- - - - - Evening Class - - - - -

Team workout (2 people per)

4 x 150 ft. weighted lunges (45/25)
4 x OH Squat Holds
1 x 100 Wall Ball

Results:

Matt/Cole - 16:52
Mikaela/Jim - 15:44
Mike/Barry - 16:54
Sally/Kylee - 16:46
TJ/Joe - 17:20

WOD Tuesday 9-1-09

3 rounds for time:

21 Kettlebell swings
31 Ball slams
400 M run

WOD Monday 8-31-09

2000 M row
Pull Up Ladder (1 the 1st minute, 2 the second...)

Results:

Eric 7:13/10
Mike 7:32/12
Barry 7:54/9
Cole 8:06/11
Todd 8:10
Tommy 8:11/10
Jim 8:25/19
Charles 8:48/17
Desta 9:08/20
Kathryn 9:11/20
Tristie 9:33/7
Mari 9:43/12
Amy 9:50/19
Amy DB 9:54/10
Cyndy 10:10/12

WOD Sunday 8-30-09

Rest Day

WOD Saturday 8-29-09

"Grand Opening"

4 rounds for time (teams of two):

15 x 95/65 lb. Snatch (split as a team)
15 Burpees (individual)
400 M run

WOD Friday 8-28-09

Tabata Something Else-ish

8 rounds for time (20 secends of work, 10 seconds of rest)

Sit Ups
Squats
Push Ups
Box Jumps

WOD Thursday 8-27-09

Teams of three, four rounds of:

15 Overhead Squats
15 Burpees
400 M Run

WOD Wednesday 8-26-09

8 rounds for reps (1:00 each activity):

Row (for calories)
Sit Ups

Results (22):

Tim 401
Andy 375
Tori 357
Joe 307
Tommy 306
Barry 291
Kira 273
Ramona 260
Amy 254
Steven 254
Ashley 250
Cole 248
Naomi 246
Jose 236
Pat 230
Charles 225
Tristi 220
Nancy 216
Mari 215
Mason 210
Desta 207
Amy DB 182

WOD Tuesday 8-25-09

"FRAN" 21-15-9 (reps of Thrusters then Pull Ups)

~ everyone did awesome, nice PR on your vacation Jen from Crossfit 714!

Results:

Andy 3:58
Kathryn 5:23
Jim 5:47
Elena 6:10
Amy DB 6:27
Mike 6:36
Cole 7:03
Jen 7:13
Sally 7:49
Ashley 7:57
Jose 8:13
Pat 8:19
Nancy 8:52
Nick 9:15
Todd 9:26
Joe 9:38
Naomi 13:26

WOD Monday 8-24-09

Park WOD: Four rounds for time (teams of three)

75 Deadlifts (135/95)
150 meter bear crawl
50 Burpees
150 meter lunges

the aftermath of the WOD... "bodies hit the floor"

WOD Sunday 8-23-09

Rest Day

WOD Saturday 8-22-09

Bush Park WOD @ 9:00 AM

WOD Friday 8-21-09

4 rounds for time (teams of two people):

50 Box Jumps
200 Meter med ball run
50 one arm Kettlebell swings
Thruster throws with med ball 400 meters

WOD Thursday 8-20-09

Max Squat 1-1-1-1-1-1

For time: CFS Mile run then 100 Ball Slams

WOD Wednesday 8-19-09

"Fight Gone Bad"

3 rounds (1 minute each station with 1 minute rest between rounds)

Box Jump
Sumo Dead Lift High Pulls
Row
Push Press
Wall Ball

Results:

Andy - 360
Mikaela - 343
TJ - 329
Tim - 319
Cole - 313
Kathryn - 296
Jose - 282
Naomi - 270
McKenzie - 264
Joe - 262
Nancy - 257
Jim - 228
Amy DB - 208
Tanner - 196

WOD Tuesday 8-18-09

4 rounds for time of:

400 M Run
20 Overhead Med. Ball Lunges
15 Pull Ups

Results:

Tristi 15:05
Amy DB 15:09
Nick 14:56
Elena 17:19
Kathryn 11:32
Tanner 15:10
Cole 14:00
Jim 16:56
Matt 17:03
Jose 21:01
Nancy 17:53
Naomi 20:20
Barry 13:41
Ramona 16:25
Kylee 19:00
Pat 17:59
Carol 16:24
TJ 15:05
Joe 22:07
Mike 11:55
Andy 11:07

WOD Monday 8-17-09

"Rocky"

Max rounds in 20:00 minutes of:

10 Box Jumps (24"/12")
Kettlebell Swings (72 lb./35 lb.)
10 Push Ups

WOD Sunday 8-16-09

Rest Day

WOD Saturday 8-15-09

Bush Park workout at 9:00 AM... good job Wendy!

WOD Friday 8-14-09

5 rounds for time of:

5 x Heavy Deadlift (225/135)
10 x Burpess

WOD Thursday 8-13-09

Max Knees to Elbows (KTE) in 3:00 min.
Max Burpess in 2:00 min.
Max Sit Ups in 1:00 min.
Max Push Jerk (3 tries)

WOD Wednesday 8-12-09

Teams of three:

0.7 Mile Run (with 1 Med Ball)
50 Snatch (95/65) as team
0.7 Mile rrun
50 Snatch

WOD Tuesday 8-11-09

Chipper workout (max reps for 45 sec at each station, two rounds with 3 minute rest between each)

Row (for calories)
Punching Bag
Push Press
Sumo Dead Lift High Pulls
Overhead Kettlebell lunges
Manmakers
Single Unders
Box Jumps
Wall Ball
Ball Slams
GHD Hip Extensions

WOD Monday 8-10-09

800m Run with Med Ball
10 Lunges (all weighted)
15 Pull Ups
20 Lunges
25 Pull Ups
30 Lunges
35 Pull Ups

Results:

Brent - 10:09
Andy - 11:53
Tommy - 12:40
Jim - 19:16
Joe - 19:23
Jose - 14:56
Cole - 13:24
Mike - 12:27
Barry - 13:16
TJ - 16:15
Kathryn - 12:35
Amy DB - 12:57
Desta - 15:23
Sally - 18:18
Kylee - 14:08
Nancy - 13:07
Naomi - 14:18
Kira - 13:09
Ashlyn - 14:50

WOD Sunday 8-9-09

Rest Day

WOD Saturday 8-8-09

Bush Park @ 9:00 AM!

WOD Friday 8-7-09

"Dead Man's Ladder"

45 seconds at each station, two rounds for max reps:

75 Lb. Deadlift
95 Lb. Deadlift
135 Lb. Deadlift
185 Lb. Deadlift
12" Box Jump
18" Box Jump
24" Box Jump
30" Box Jump

WOD Thursday 8-6-09

10 rounds for time:

10 Lunges (with med. ball overhead)
10 Push Ups
10 Sit Ups

WOD Wednesday 8-5-09

"Elizabeth"

21, 15, 9 Cleans and Ring Dips

Results:

Tori C. 3:45
Andy 3:59
Kathryn 4:11
Nancy 4:51
Barry 4:56
Connie 4:56
Mikaela 4:58
Jose 5:15
Brent 5:44
Naomi 6:04
Tommy 6:27
Cole 6:27
TJ 6:56
Ashley 7:05
Kylee 7:22
Amy 10:54

WOD Tuesday 8-4-09

"Helen" 3 rounds for time of 400 m Run, 21 KB swings, 12 pull ups

Results:

McKenzie 13:22
TJ 13:55
Cole 11:54
Brent 9:45
Amy 14:02
Jim 8:42
Mike 8:46
Jose 13:52
Naomi 15:20
Sally 12:33
Nancy 11:54
Carol 10:33
Ashley 9:29
Ramona 11:45
Tommy 10:09

WOD Monday 8-3-09

Max 3 rep overhead squat
200 sit ups for time

Results of 200 sit ups:

Tori 9:11
Jim 9:25
Liz 9:31
Kylee 10:12
Barry 10:05
Josh 4:00
Mike 7:59
Connie 10:59
Ramona 8:36
McKenzie 8:57
Kathryn 8:15
Cole 9:45
Naomi 11:36
Nancy 12:04
Jose 13:03
Katerina 6:00
Jim S. 8:00
Kira 8:30
Rick 8:10
Mikaela 7:57
Suzie 8:32

WOD Sunday 8-2-09

Rest Day

WOD Saturday 8-1-09

WOD at the "Bite of Salem" on the waterfront @ 9:00 AM

WOD Friday 7-31-09

WOD at the "Bite of Salem" on the waterfront @ 12:30 and 6:15

WOD Thursday 7-30-09

Max 1 rep deadlift... we had some amazing results and I'll post the records soon.

WOD Wednesday 7-29-09

Teams of 3 people, max reps in 1 minute each station (6 rounds):

Weighted Overhead Lunges (45/25)
Knees to Elbows (Toe to bar for more advanced folks)
Rest Station

Results:

Cole 229
Josh 276
Brent 236
Nancy 170
Naomi 118
Barry 138
Becky 266
Amy 174
Jose 210
Ramona 243
Mike 136
Andy 261
Mike M. 226

Andy, while running at last Saturdays WOD, still musters the energy required to look really cool!

WOD Tuesday 7-28-09

Teams of 3 people, max reps in 1 minute each station (6 rounds):

Sumo Dead Lift High Pulls (95/75)
Box Jumps (30"/24"/18")
Rest Station

Results:

Kira - 258
Katerina - 253
Tori - 246
Andy - 227
McKenzie - 212
Mike M. - 210
Joe - 205
Tommy - 185
Pat - 178
Cole - 171
Nancy - 165
Jose - 158
Naomi - 157
Matt - 149
Mike - 147
Connie - 140
Liz - 130

WOD Monday 7-27-09

Max 3 rep Push Press

3-3-3-3-3-3

Technique drills on the Push Jerk and Split Jerk

WOD Sunday 7-26-09

Rest Day

WOD Saturday 7-25-09

Bush Park WOD @ 10:00 AM sharp

WOD Friday 7-24-09

4 rounds of:

Waiters Walk (70/55)
25 Sit ups
12 Dumbell Squats (one arm) - 55 lbs.
12 Dumbell Dead Lifts (one arm) - 70 lbs.

Results:

Andy - 8:58
Tommy - 10:33
Carol - 10:59
Mike - 12:25
Amy - 13:05
Cole - 13:36
Connie - 15:49
Naomi 15:57
Nancy - 15:59

WOD Thursday 7-23-09

3.5 Mile Run

Josh 23:25
Brent 24:34
TJ 27:20
Andy 27:23
Barry 29:28
McKenzie 32:39
Jim 35:51
Cyndy 41:40
Pat 42:20
Teneika43:36
Liz 45:38
Nancy 48:25
Jose 48:40
Naomi 59:15

WOD Wednesday 7-22-09

Four rounds for time of:

12 Weighted Lunges (95/65)
15 Burpee Box Jumps
18 Pull Ups

Results:

Josh 12:27
Andy 13:52
Mike 15:58
Cole 16:24
Pat 16:39
TJ 17:15
Jose 17:35
Tommy 17:35
Nancy 17:38
Teneika 18:40
Naomi 18:54
Amy 20:29
Ramona 20:41
Liz 20:50
Tracie 24:36

WOD Tuesday 7-21-09

4 rounds for time:

100 team Ring Push Ups
400 m team run with 1 sand bag
50 team ring dips

Results:

Josh/Brent/Cole - 28:25
Liz/McKenzie - 30:04
Cyndy/Jim/Naomi - 31:28
Jose/Mike/Nancy - 30:15
Andy/Carol/Barry - 25:00

WOD Monday 7-20-09

"DT"

5 rounds of:

12 Deadlifts
9 Hang Cleans
6 Push Jerks

WOD Sunday 7-19-09

Rest Day

WOD Saturday 7-18-09

Bush Park WOD at 10:00 AM, meet at the Derby Hill and proceed to the lower Basball field area.

WOD Friday 7-17-09

10 rounds (30 sec. each station) for reps:

Ring Pull Ups
Front Squats (155/105)

WOD Thursday 7-16-09

Warm Up: 400 m Run with Med Ball, 100 single unders

WOD: Max rounds in 10:00 of:

4 Handstand Push Ups
8 Kettlebell Swings
12 GHD Situps

Results:

Kira - 5
McKenzie - 3
Cole - 4
Mike - 4
Pat - 3
Cindy - 3
Brent - 6
Tracie - 4
Andy - 5
Nancy - 3
Jose - 3
Ramona - 4

WOD Wednesday 7-15-09

2000 meter Row for time:

Results:

Brent 7:23
Andy 7:31
Barry 8:30
Liz 8:50
Frank 9:47
Kathy 10:03
Amy 10:14
Pat 10:21
Kylee 10:21
Jose 10:42
Mikaela 11:01

WOD Wednesday 7-08-09 - Tuesday 7-14-09

Andy is at the CrossFit Games... arm wrestling the world champ!

WOD Tuesday 7-07-09

4 rounds for time of:

9 Back Squats (135/95)
19 Sit Ups
29 Ring Push Ups

Run 1200 meters, record total time.

WOD Monday 7-06-09

"Fight Gone Bad"

3 rounds of each station for 1 min each (1 min rest in between rounds), count reps.

Wall Ball
Row
Box Jumps
Push Press
Sumo Dead Lift High Pulls

Results:

Cole - 252
Tracie - 170
McKenzie - 253
Josh - 324
Brent - 323
Jim - 242
Jose - 222
Andy - 331
Tom - 295
Amy - 198
TJ - 305
Mari - 209
Desta - 233

WOD Sunday 7-05-09

Rest Day

WOD Saturday 7-04-09

Bush Park WOD

WOD Friday 7-03-09

"Angie"

100 Pull Ups
100 Sit Ups
100 Squats
100 Push Ups

WOD Thursday 7-02-09

Max rounds in 20:00 of:

200 meter Medacine ball run
20 Lunges (95 Barbell/65 Barbell on back)
2 Handstand Push Ups

WOD Wednesday 7-01-09

"DT-ish"

3 rounds for time of:

12 Deadlifts
9 Hang Cleans
6 Push Jerks

- then run 1200 meters.

Results:

Andy - 10:30
Josh - 12:34
Mike - 10:43
Cole - 7:13*
Tommy - 12:26
TJ - 11:50
Frank - 13:52
Jose - 12:04
Jim - 11:01
Justin - 7:30*
Amy - 14:14
Tracie - 10:03*
Crystal - 6:38*
Ramona - 6:37*
Mari - 14:00

* Earlier class did a slight variation that took less time.

WOD Tuesday 6-30-09

1. Row 500 Meters for time

2. 10 rounds of:

10 Push Ups
10 Sit Ups
10 Double Unders (3:1)

Results:

Josh - 7:25, 1:37 Row
Andy - 8:33, 1:33 Row
Becky - 9:05, 2:09 Row
Brent - 9:41, 1:30 Row (mens rowing champion)
Tommy - 10:59, 1:43 Row
McKenzie - 11:33, 2:01 Row
Cole - 12:55, 2:01 Row
Ramona - 13:00, 2:09 Row
Mike - 14:25, 1:36 Row
Sally - 2:07 Row
Jim - 14:45, 1:39 Row
Liz - 15:15, 1:49 Row (womens rowing champion)
Jose - 15:48, 2:14 Row
Desta - 20:42, 2:07 Row
Mari - 21:42, 2:10 Row
Greg - 28:36, 2:07 Row
Ted - 28:43, 2:17 Row

WOD Monday 6-29-09

"Fran"

21 Thrusters (95/65)
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Results:

Josh - 3:45
Andy - 4:05
Brad - 5:54
Kira - 5:56
Tommy - 5:57
Jim - 6:04
Jose - 6:37
Tracie 7:33
Mikaela - 8:13
McKenzie - 8:24
TJ - 8:26
Cole - 10:14
Kathy 10:20
Amy 10:38
Frank - 12:28
Liz - 12:32

Good job Frank and Mikaela on your first CrossFit workout!! Special welcome to Brad from CrossFit Break Through.

WOD Sunday 6-28-09

Rest Day

WOD Saturday 6-27-09

Bush Park WOD

WOD Friday 6-26-09

5 rounds for time:

25 Box Jumps
15 Ring Dips
200 meter Med Ball Run

Results:

Justin - 29:24
Kirsten - 29:35
Jaime - 32:20
Andy - 16:42
Brent - 16:52
Josh - 14:15
Cole - 22:50
Desta - 20:33
Mari - 24:14
Jim - 18:02
Jose - 25:50
Tommy - 16:20
Becky - 17:10
Ramona - 19:52

WOD Thursday 6-25-09

2 rounds of 8 minutes (2 min rest in between)

Max reps of:

Sumo Dead Lift High Pulls
Knees to Elbows
Push Ups

WOD Wednesday 6-24-09

"Nicole"

Max rounds of 400 m run and pull ups in 20 minutes

Results:

Andy - 9(124)... laps (total pull ups)
Josh - 9(126)
McKenzie - 9(93)
Becky - 7(120)
Cyndy - 7(103)
Liz - 7(102)
Brent - 8(130)
Mike - ?
Tommy - 7(79)
Mari - 5(86)
Desta - 7(58)
Amy - 6(84)
Kira - 8(82)
Jose - 5(112)

WOD Tuesday 6-23-09

3 rounds (1 minute each station): count reps

Bench Press
Horizontal Rows
Kettlebell swings
Double Unders
Parallel Bar Holds
Hip Extensions

Results:

Andy - 405
Josh - 373
Jim - 359
Kira - 293
Ramona - 304
Tommy - 282
Jose - 287
Mike - 346
Cyndy - 332
TJ - 312

WOD Monday 6-22-09

(end of Carb Week... Tommy and Mari are the winners!)

2 rounds for max effort (reps/calories), 1 minute each station:

Push Press
GHD Sit Ups
Rower

Results (total points for first 2 rounds):

Andy - 219
Josh - 215
TJ - 188
Tommy - 172
Liz - 160
Jim - 158
Cole - 157
Becky - 148
Cyndy - 142
Ramona - 141
McKenzie - 139
Amy - 136
Jose - 133

great job people on your "explosion day"!

WOD Sunday 6-21-09

On the 7th day you rest!

WOD Saturday 6-20-09

Bush Park WOD as usual!

WOD Friday 6-19-09

Med Ball Madness (had to be there).

WOD Thursday 6-18-09

50 Pull Ups
50 Wall Ball
35 Pull Ups
35 Wall Ball
20 Pull Ups
20 Wall Ball

Results:

Tommy - 11:13
Ramona - 11:26
Josh - 12:08
TJ - 12:37
Andy - 12:54
McKenzie - 13:05
Mari - 14:07
Becky - 14:14
Mike - 15:33
Jose - 15:47
Cole - 20:32

WOD Wednesday 6-17-09

100 Deadlifts

~ Shoot for your max in the first ten and work on technique the last 90.

WOD Tuesday 6-16-09

"Moving Day"

5 rounds for time of:

10 Overhead Squats (95/65)
200 meter "one arm kettlebell hang" walk (55/35)
15 Burpees

Results:

Andy 20:13
Josh 20:29
Kira 20:50
Becky (Corban) 21:11
Tommy 21:13
Becky R. 21:35
Jim 21:52
Aaron 21:52
Rick 22:26
Cole 22:41
TJ 22:55
McKenzi 24:11(pictured)
Mike 24:51
Cindy 24:54
Desta 25:56
Mari 27:05
Jose 29:47

Great job everyone!

WOD Monday 6-15-09

5 rounds for time:

400 M run
60 x Single Unders (20 double unders)... jump rope
20 x Med Ball Thrusters

WOD Sunday 6-14-09

Rest Day

WOD Saturday 6-13-09

Bush Park WOD

WOD Friday 6-12-09

5 rounds for time:

9 x Sumo Dead Lift High Pulls (115/75)
9 x Knees to Elbows
9 x Ring Dips
200 M run

WOD Thursday 6-11-09

Run 5K

WOD Wednesday 6-10-09

500 M row for time, results...

Andy - 1:34
Josh - 1:36
Mike - 1:36
Cole - 1:46
Jim - 1:46
Tommy - 1:44
Liz - 1:56
Becky - 2:09
Ramona - 2:03
Amy - 2:04

WOD Tuesday 6-9-09

"Tabata Something Else"

(8 rounds of Push Ups, Sit Ups, Pull Ups, and Squats) 20 sec. each followed by 10 sec. of rest. (16 minutes total).

Results:

Desta - 276
Mari - 244
Tommy - 542
Jim - 417
Josh - 533
Cyndy - 299
Ramona - 131
Cole - 344
Andy - 450

WOD Monday 6-8-09

Max reps in one minute (2 rounds):

Sit Ups (Ab Mat)
Hip Extensions (GHD)
Pull Ups
Box Jumps (24" = 1 pt, 18" = 1.2 pt.)
Med. Ball Thrusters
20 meter Shuffle Run

Results:

Team Ramona - 1445

Team Tommy - 1375

WOD Sunday 6-7-09

Rest Day

WOD Saturday 6-6-09

Bush Park - Track Sprinting Session - Results below:

Name	100 M Time	200 M Time	400 M Time
Jim	18.5 sec.	40.3 sec.	1 min. 47.0 sec.
Cyndy	19.2 sec.	44.5 sec.	2 min. 3.0 sec.
Josh	13.9 sec.	27.0 sec.	1 min. 10.5 sec.
Brent	14.0 sec.	28.8 sec.	1 min. 14.0 sec.
Mike	15.2 sec.	31.2 sec.	1 min. 22.0 sec.
Cole	16.7 sec.	35.0 sec.	1 min. 32.0 sec.
Liz	20.5 sec.	47.6 sec.	2 min. 19.0 sec.
Amy	21.8 sec.	57.0 sec.	2 min. 43.0 sec.
Jason	14.5 sec.	50.0 sec.	2 min. 17.0 sec.
Luke	15.2 sec.	38.5 sec.	N/A
Jon	16.8 sec.	34.5 sec.	1 min. 43.0 sec.
Josh 2	16.4 sec.	39.0 sec.	1 min. 34.0 sec.
Chris	17.5 sec.	N/A	N/A
Coleson	18.9 sec.	N/A	1 min. 47.0 sec.
Becky	17.4 sec.	39.5 sec.	1 min. 38.0 sec.
Holly	19.5 sec.	53.0 sec.	2 min. 41.0 sec.

WOD Friday 6-5-09

50 Double Unders (twice under with a jump rope)
10 KB swings
800 M run with Med. Ball overhead
40 Double Unders
30 KB Swings
400 M run with Med. Ball overhead
20 Double Unders
20 KB Swings
Run laps until all people complete the WOD.

WOD Thursday 6-4-09

Max reps in one minute of:

Sit Ups
Sit Ups with Med Ball
Push Ups
Burpees
Squats
Med Ball Squats
Lunges
Med Ball Lunges

Results:

WOD Wednesday 6-3-09

4 rounds for time:

5 Deadlifts (275/185)
10 Burpees
15 Pull Ups

CFS Mile

Results:

Andy - 6:56/5:49
Kira - 7:12/6:23
Cole - 9:13/8:36
Ramona - 8:43
Tommy - 6:09/7:48
Josh - 6:46/4:58
Jim - 6:47/7:48
Amy - 8:31/10:49
Brent - 9:36/5:26
Tori - 7:02/5:56
Connie - 10:58/12:36

WOD Tuesday 6-2-09

"Grace"

30 Power Clean and Jerks (anyway overhead) for time.

135 lbs. Men / 95 lbs. Women

Results:

Josh 3:03 Rx'd
Andy 4:21 Rx'd
Brent 5:32 Rx'd
Mike 11:23 Rx'd
Tommy 6:28 95 lbs.
Cole 4:33 95 lbs.
Jim 4:36 95 lbs.
Cyndy 5:34 65 lbs.
Liz 7:09 65 lbs.
Ramona 4:35 45 lbs.

WOD Monday 6-1-09

"Team Awesome" vs "Whoop Ass"

Team Awesome is Andy, Cyndy, Liz, Tommy, Cole, Kira

Whoop Ass is Josh, Jim, Tori, Amy, Becky, Livvy

WOD: 3 rounds for time:

800 Meter Run with Med Ball
80 Box Jumps
30 Med Ball Thrusters

Reaults: Team awesome = 33:46 minutes, Whoop Ass = 34:35 minutes. I guess team awesome is the big winner this time!

WOD Sunday 5-31-09

Rest Day

WOD Saturday 5-30-09 (home WOD... no class)

4 rounds of:

50 Squats (no weight, good form.. set a depth target)
25 Push Ups
25 Chair Step Ups (each leg)

WISH US LUCK AT THE Oregon Crossfit Championships!

WOD Friday 5-29-09 (home WOD... no class)

Run 5K (3.2 miles... email me your times)

WOD Thursday 5-28-09

3 rounds for time:

800 Meter Run
50 Sit Ups
25 Push Ups

WOD Wednesday 5-27-09

WOD Tuesday 5-26-09

21 Pull Ups
21 Med Ball Thrusters
200 m Run (with Med Ball)
15 Pull Ups
15 Med Ball Thrusters
200 m Run (with Med Ball)
9 Pull Ups
9 Med Ball Thrusters

WOD Monday 5-25-09

WOD Sunday 5-24-09

Rest Day

WOD Saturday 5-23-09

Bush Park WOD

WOD Friday 5-22-09

"Crazy Fran"

200 meter run
21 Thrusters (75/45)
200 meter run
21 Pull Ups
200 meter run
15 Thrusters
200 meter run
15 Pull Ups
200 meter run
9 Thrusters
200 meter run
9 Pull Ups
200 meter run

Results:

Josh 8:20
Andy 8:28
Brent 8:53
Mike 9:06
Joslin 9:13
Tommy 10:56
Ramona 11:56
Becky 12:17
Sally 12:36
Liz 13:04
Jim 14:02

WOD Thursday 5-21-09

"Grace"

30 Clean and Jerks for time

WOD Wednesday 5-20-09

"Box of Chocolates"

4 x 400 meter run with med ball
100 sit ups
200 push ups
300 squats
4 x 400 meter run with med ball

Results:

Josh - 33:14
Andy - 39:47
Tori - 38:51
Kira - 42:15
Ramona - 43:48
Sally - 40:10
Becky - 45:03
Jim - 45:04
Cole - 47:50
Mike - 43:45

WOD Tuesday 5-19-09

"The Stupid"

5 rounds for time of:

20 Step Ups (each leg, heavily weighted)
20 Sit Ups

This workout earned the name "the stupid" because we used between 110-140 lbs. for guys with a 12" to 18" box and 50-70 lbs. for girls. Very hard on your hands (now I finally have a "kung fu grip").

Results:

Andy - 24:09
Tommy - 16:52
Becky - 16:02
Josh - 24:27
Brent - 28:20
Ramona - 19:00
Sally - 21:00
Mike - 21:58
Cole - 25:27

WOD Monday 5-18-09

7 rounds (count total reps), 30 sec. each station:

Deadlifts (75% Max)
Pull Ups
Burpees

WOD Sunday 5-17-09

Rest Day

WOD Saturday 5-16-09

"Park WOD"

WOD Friday 5-15-09

"Karen"

150 Wall Ball (10')

Results:

Andy - 11:17
Carol - 9:44
Mike - 8:22
Sal - 10:08
Josh - 6:49
Brent - 6:58
Becky - 10:40
Jim - 8:02
Liz - 9:23
Ramona - 8:20

CFS - Mile

Carol - 7:28
Mike - 5:51
Sally - 7:40
Josh - 4:53
Brent - 5:23
Becky 6:54
Jim - 7:10
Liz - 9:02
Cole - 7:48

WOD Thursday 5-14-09

"Elizabeth"

21-15-9 Cleans and Ring Dips

Results:

Andy - 7:18 (115 lb. cleans)
Tori - 7:29 (85)
Tommy - 7:36 (95)
Mike - 8:01 (95)
Sally - 9:46 (45)
Pat - 10:00 (65)

WOD Wednesday 5-13-09

Squat work today... had to be here.

Back Squats
Front Squats
Thrusters
Overhead Squats

WOD Tuesday 5-12-09

"Barbara"

5 rounds for time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Results:

Josh - 19:03 (new on board "NIB")
Andy - 19:49 (personal record "PR")
Jim - 28:26 (NIB)
Liz - 29:20 (NIB)
Sally - 33:04 (PR)
Mike - 23:21 (PR)
Jose - 28:45 (NIB, 3 rounds)
Brent - 24:52 (NIB)
Becky - 29:00 (NIB)
Cole - 25:57 (NIB)

WOD Monday 5-11-09

4 rounds, 1 minute at each station (count total reps)

Kettlebell Snatch
Ring Push Ups
Overhead Squats
Ring Rows
GHD Sit Ups
One Legged Single Unders
Rest

Results:

Andy - 785
Josh - 784
Mike - 674
Jim - 507
Sally - 499
Kira - 693
Mik - 596

WOD Sunday 5-10-09

Rest Day

WOD Saturday 5-9-09

Max rounds in 20:00:

10 Deadlifts
400 M run
15 Knees to Elbows

Results:

Jim - 4
Liz - 4
Josh - 6
Brent - 6
Cyndy - 4
Pat - 3
Musa - 4
Cole - 4
Jon - 5

WOD Friday 5-8-09

Went to the park...

3 rounds, 5 min each of:

- Max Med. Ball Toss for distance

WOD Thursday 5-7-09

"Fran"

21, 15, 9 reps of Thrusters and Pull Ups for time

Josh - 4:00
Mike - 7:44
Pat - 7:34

WOD Wednesday 5-6-09

"Hansen"

5 rounds for time of 30 KB Swings, 30 Burpees, 30 GHD

Brent - 30:04
Becky - 30:53
Cyndy - 33:10
Jim - 34:48
Mike - 32:58

WOD Tuesday 5-5-09

CF Total (max weight in Deadlift, Squat, Press)

Liz - 65,195,55 - Total 315 lbs.

WOD Monday 5-4-09

"Rocky"

Max rounds in 20:00 minutes:

10 Kettlebell Swings
10 Box Jumps
10 Push Ups

WOD Sunday 5-3-09

Rest Day

WOD Saturday 5-2-09

Saturday WOD's at the box:

WOD 1: 21,17,15,13,11,9,5,1 Med Ball Thrusters and Sit Ups

WOD 2: 4 rounds of 400 M med ball run and 20 lunges

WOD 3: 5 rounds of ball touches and push ups (30 sec rounds)

WOD Friday 5-1-09

Circuit (1 minute each station, three rounds)

Push Press
KB Swings
Jump Rope
Rows
Ball Slams

WOD Thursday 4-30-09

Rest Day (Tabata make up day)

WOD Wednesday 4-29-09

Tabata Something Else

8 rounds of each activity (20 seconds work, 10 seconds rest)

Sit Ups (Ab Mat)
Push Ups
Pull Ups
Squats

Results (total reps):

Rory - 266
Aaron - 383
Josh - 485
Jim - 333
Brent - 442
Liz - 375
Mike - 430
Cyndy - 260

WOD Tuesday 4-28-09

CrossFit Total

Max lift for Deadlift, Squat, and Press

WOD Monday 4-27-09

Two rounds with 1 minute at each station:

Sumo Dead Lift High Pulls
Box Jumps
Ab Mat Sit Ups
Burpees
Pull Ups
Kettlebell swings
Push Press

Run a Crossfit Salem Mile~

Results (number of reps):

Name	Round 1	Round 2	Total	CFS Mile
Tommy	130	115	245	7:20
Ramona	130	112	242	N/A
Jim	134	132	266	7:47
Josh	178	155	333	5:15
Mike	149	131	280	6:20
Liz	120	116	236	9:55
Pat	?	102	?	N/A
Cyndy	129	133	262	7:51
Carl	135	120	255	7:30
Tori	172	150	322	5:35
Tonga	?	?	?	10:05

Great job Liz!

WOD Sunday 4-26-09

Rest Day (Zumba @ 7:30 with Carol, email for details)

WOD Saturday 4-25-09

Bush Park WOD

Bush Park

Cyndy, Brent, Brent's Mom, Jim, Liz, Amy, Josh, and Joani rocked the Park WOD today!

WOD Friday 4-24-09

3 rounds, 1 minute at each station, max reps

Push Press (95 lbs., 45 lbs.)
Parallel Bar Holds
Box Jumps (13" or 26")
Knees to Elbows
Ring Push Ups
Kettlebell lunges

Results:

Jim 80/74/86
Brent 122/80/52
Tommy 97/95/101
Josh 120/107/112
Ramona 68/?/?
Liz 90/86/84

WOD Thursday 4-23-09

"Peg-Leg Pete's Broken Ankle WOD"

20 pull ups
20 sit ups (Ab Mat)
15 Pull ups
25 sit ups
10 pull ups
30 sit ups
5 pull ups
40 sit ups

This is what happened today playing basketball... broke my fibula, then got 2nd degree burns from the ice pack!

WOD Wednesday 4-22-09

"Helen"

3 Rounds for time:

400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Cool "helen" link

WOD Tuesday 4-21-09

Run 5K

WOD Monday 4-20-09

5 rounds for time:

400 M run with Med Ball
Dead Lift (21,17,15,12,9)

Results:

Andy - 15:22
Tori - 15:33
Mike - 16:13
Tommy - 18:42
Patricia - 20:01
Sally - 20:40
Ramona - 20:56

Nice job on your first CF Wod! Great effort!

WOD Sunday 4-19-09

Rest Day

WOD Saturday 4-18-09

Park WOD.... be there @ 10:00 AM!

.. Don't forget to watch the first game of the Blazers in the playoffs, gonna be awesome! Starts at 7:30 PM I think.

WOD Friday 4-17-09

"DT"... RIP brother, thanks for protecting our freedoms!

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Results:

Tommy - 16:02 (95 lbs)
Jim - 16:48 (95 lbs)
Liz - 16:20 (45 lbs)
Pat - 15:59 (45 lbs)
Andy - 19:06 (135 lbs)

WOD Thursday 4-16-09

Run 5K

WOD Wednesday 4-15-09

2/3rd's "Barbara"

3 rounds for time:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Results:

Andy - 17:32
Tommy - 17:52
Rory - 24:50
Pat - 27:11
Cyndy - 26:07
Liz - 25:25

WOD Tuesday 4-14-09

Make-up day for Mondays Workout

WOD Monday 4-13-09

4 rounds (1 min. 30 sec. at each station)

Box Jumps
Hip Extensions (GHD)
Jump Rope (Double Unders or Single Unders)
Ring Crunches

WOD Sunday 4-12-09

Rest Day

WOD Saturday 4-11-09

Bush Park WOD

WOD Friday 4-10-09

21-15-9 (reps)

Overhead Squats
Knees-to-elbows

WOD Thursday 4-09-09

Rest Day

WOD Wednesday 4-08-09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Picture from main site yesterday... ouch.

WOD Tuesday 4-07-09

Make-up Day for Monday

WOD Monday 4-06-09

Part 2 of the Fittest Games Challenge:

4 Rounds for time of:

10 Deadlifts (225 lbs. for men, 155 lbs. for women)
10 Push Ups
15 Pull Ups

Results:

Andy - 17:24
Jim - 22:15
Tommy 22:14
Pat 27:35

...we all finished in the recorded scores from the challenge, way to go CFS!!

WOD Sunday 4-05-09

Rest Day

WOD Saturday 4-04-09

Park WOD and Carol's teaching!!

WOD Friday 4-03-09

Part 1 of the Texas Fittest Games Challenge (part 2 on Monday)

http://www.thefittestgames.com/

We wanted to see how CrossFit Salem measured up to the best in Texas (Beavers kill Longhorns!)

WOD: 5 Rounds of:

7 Presses (Press, Push Press, or Push Jerk)
400 m Run

Our Results:

Andy - 10:00 min.
Tommy - 12:55 min.
Jim - 12:50 min.
Pat 15:37 min.

Their Results:

http://www.thefittestgames.com/results.html

WOD Thursday 4-02-09

Rest Day

WOD Wednesday 4-01-09

"Rocky"

Max rounds in 20:00 minutes of:

10 Box Jumps (13")
10 Kettlebell Swings (various weights)
Push Ups

Results:

Tommy - 16
Pat - 12
Tori - 24
Carol - 14
Jim - 12
Liz - 13
Andy - 27

Great job people, thanks for coming to your first Crossfit Salem workout Pat!

WOD Tuesday 3-31-09

"Elizabeth"

21 Cleans
21 Dips
15 Cleans
15 Dips
9 Cleans
9 Dips

Results:

Cyndy - 13:02 (45 lbs., green band)
Mike - 9:20 (65 lbs., green band)

WOD Monday 3-30-09

"Nicole"

Max rounds in 20:00 minutes of:

400 meter run
max pull ups

Results:

Cyndy - 8 runs, 60 pull ups (green band)
Andy - 9 runs, 100 pull ups
Tori - 7 runs, 160 Dips (green band)
Jim - 5 runs, 125 pull ups (Jumping)
Tommy - 5 runs, 82 pull ups (green band)

WOD Sunday 3-29-09

Rest Day

WOD Saturday 3-28-09

EENW Wod! (pictures coming soon)

WOD Friday 3-27-09

Beer Friday

WOD Thursday 3-26-09

Run 5K

WOD Wednesday 3-25-09

"Angie"

Jim - 26:25
Cyndy - 26:30
Tommy - 33:05
Andy - 16:49

WOD Tuesday 3-24-09

Rest Day

WOD Monday 3-23-09

Crossfit Total

Max Lift (Squat, Dead Lift, Press)

Andy - 305/365/155 = 825 Total Lbs.
Jim - 185/225/115 - 525 Total Lbs.
Tommy - 245/245/135 = 625 Total Lbs.

WOD Sunday 3-22-09

Rest Day

WOD Saturday 3-21-09

Bush Park WOD

WOD Friday 3-20-09

Beer Friday!

Max Rounds in 20 minutes.

1 clean 3 Push Press
5 Box Jumps
10 Double Unders (or 50 Single Unders) - Jump Rope

Results: Andy = 14, Jim = 5

WOD Thurday 3-19-09

Helen

WOD Wednesday 3-18-09

CrossFit Total Day

Max Press x 1
Max Squat x 1
Max Deadlift x 1

WOD Tuesday 3-17-09

Max Rounds in 20 minutes of:

9 Ring Push Ups
9 Overhead Squats (20 lb. medicine ball)
9 Burpees

WOD Monday 3-16-09

Max rounds in 20 minutes of:

5 x Hang Clean and Press
3 x Pull Ups
2 x Burpees

Max GHD Sit Ups in 1 minute

Max GHD Back Extensions in 1 minute

Results:

Top scorers are Tori and Mike! Nice job.

WOD Friday 3-15-09

Rest Day

WOD Saturday 3-14-09

Bush Park WOD (click for details)

WOD Friday 3-13-09

Crazy Med Ball FRAN... (4 time of course)

35 Med ball thrusters, 35 Pull Ups
27 Med ball thrusters, 27 Pull Ups
21 Med ball thrusters, 21 Pull Ups
15 Med ball thrusters, 15 Pull Ups
9 Med ball thrusters, 9 Pull Ups
5 Med ball thrusters, 5 Pull Ups
1 Med ball thrusters, 1 Pull Ups

Results:

WOD Thursday 3-12-09

Rest Day

WOD Wednesday 3-11-09

4 rounds, 1 minute at each station and 1 minute rest

GHD Situps
Kettlebells swings
Box Jumps
Ring Dips
Parallel Bar Holds
Front Squats

Results:

Andy - 451
Mike - 437
Sally - 356
Jim - 365
Cyndy - 335
Tommy - 345

WOD Tuesday 3-10-09

Oly Lift Day... worked on form:

Clean
Hang Cleans
Squat Cleans
Clean and Jerk
Dead lift
Snatch
Front Squat
Overhead Squat
Back Squat

WOD Monday 3-9-09

Max rounds in 20:00 min.

1 Burpee
3 Pull Ups
5 Push Ups
7 Squats
9 Sit Ups

Results:

Andy - 23
Mike - 20
Jason - 19
Sally - 17
Cyndy - 13

WOD Sunday 3-8-09

Rest Day

WOD Saturday 3-7-09

Bush Park Workout

WOD Friday 3-6-09

Weighted Pull Ups 1-1-1-1-1-1-1-1-1-1-1

Weighed Dips 1-1-1-1-1-1-1-1-1-1

WOD Thursday 3-5-09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Welcome our newest member Cyndy (her husband Carl also came tonight and got in a good WOD).

WOD Wednesday 3-4-09

Press (1-1-1-1-1)
Push Press (3-3-3-3-3)
Push Jerk (5-5-5-5-5)

WOD Tuesday 3-3-09

3 rounds for time:

9 Front Squats (95, 65)
7 Knees to Elbows
5 Burpees
3 Turkish Get-Ups (52, 35)
1 Hand Stand Push Up

WOD Monday 3-2-09

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.Use as many sets each minute as needed.

Andy - 17 min.
Sally - 17 min.
Mike - 14 min.
Jim - 11 min.

WOD Sunday 3-1-09

Rest Day

WOD Saturday 2-28-09

Free Bush Park WOD... 10:00 AM, check it out!

WOD Friday 2-27-09

Med Ball Drills for 30 minutes, it was great!

WOD Thursday 2-26-09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Results:

WOD Wednesday 2-25-09

Nice PR for Jason... in a little over a month of CrossFit he increased his skills at these exercises by 34% (187 to 257), nice job man... keep it up!

WOD Tuesday 2-24-09

Weighted Pull Ups (45 lbs) - 1 rep x 30
Weighted Dips (45 lbs) - 5 reps x 10

WOD Monday 2-23-09

Circuit training (one minute at each of the following stations):

Push Press (75, 45)
KettleBell Swings (53, 35, 20)
Wall Ball (20, 15, 10)
Deadlifts (135, 55)
Box Jumps (26", 13")
Ring Pull Ups
Ab Mat Sit Ups
1 minute Rest

Results (number of reps each round for three rounds):

Welcome to Anita and Adelina to their first official CrossFit class!

WOD Sunday 2-22-09

Rest Day

WOD Saturday 2-21-09

Bush Park WOD

WOD Friday 2-20-09

Introducing Beer Friday... basically we work hard and then drink beer (for those over 21 and who want to of course). Burpees Drills to improve speed and form, you had to be there...

WOD Thursday 2-19-09

This was harder than I thought it would be... sometimes the home made workouts end up like that... a real cardio depleater.

Cindy and Jason plowing through another hard WOD at CrossFit Salem. Good job on this one, I bet your exhausted tonight!

WOD Wednesday 2-18-09

Circuit training: We are at each station for 1 minute and then rotate, after all stations are complete there is a 1 minute rest and that completes 1 round (repeat 4 times).

WOD Tuesday 2-17-09

Totals:

Cindy - 453 (nice job for your first official CF workout!)
Josh - 453
Andy - 665

WOD Monday 2-16-09

WOD Sunday 2-15-09

Run 5K

WOD Saturday 2-14-09

WOD at the Park

WOD Friday 2-13-09

FRAN!

WOD Thursday 2-12-09

Rest Day

WOD Wednesday 2-11-09

WOD Tuesday 2-10-09

Deadlifts 1-1-1-1-1-1-1

WOD Monday 2-9-09

WOD Sunday 2-8-09

REST DAY

WOD Saturday 2-7-09

Bush Park WOD... 10:00 AM - 11:00 AM

2009 Archive*

~ 2009 WOD Archive ~

WOD Thursday 12-31-09

WOD Wednesday 12-30-09

WOD Tuesday 12-29-09

WOD Monday 12-28-09

WOD Saturday 12-26-09

WOD Friday 12-25-09 (Christmas Day!)

WOD Thursday 12-24-09 (Christmas Eve!)

WOD Wednesday 12-23-09

WOD Tuesday 12-22-09

WOD Monday 12-21-09

WOD Saturday 12-19-09

WOD Friday 12-18-09

WOD Thursday 12-17-09

WOD Wednesday 12-16-09

WOD Tuesday 12-15-09

WOD Monday 12-14-09

WOD Saturday 12-12-09

WOD Friday 12-11-09

WOD Thursday 12-10-09

WOD Wednesday 12-9-09

WOD Tuesday 12-8-09

WOD Monday 12-7-09

WOD Saturday 12-5-09

WOD Friday 12-4-09

WOD Thursday 12-3-09

WOD Wednesday 12-2-09

WOD Tuesday 12-1-09

WOD Monday 11-30-09

WOD Saturday 11-28-09

WOD Friday 11-27-09

WOD Thursday 11-26-09 (Thanks giving day!)

WOD Wednesday 11-25-09

WOD Tuesday 11-24-09

WOD Monday 11-23-09

WOD Saturday 11-21-09

WOD Friday 11-20-09

WOD Thursday 11-19-09

WOD Wednesday 11-18-09

WOD Tuesday 11-17-09

WOD Monday 11-16-09

WOD Saturday 11-14-09

WOD Friday 11-13-09

WOD Thursday 11-12-09

WOD Wednesday 11-11-09

WOD Tuesday 11-10-09

WOD Monday 11-9-09

WOD Saturday 11-7-09

WOD Friday 11-6-09

WOD Thursday 11-5-09

WOD Wednesday 11-4-09

WOD Tuesday 11-3-09

WOD Monday 11-2-09:

WOD Saturday 10-31-09: Happy Halloween!

WOD Friday 10-30-09

WOD Thursday 10-29-09

WOD Wednesday 10-28-09

WOD Tuesday 10-27-09

WOD Monday 10-26-09

WOD Saturday 10-24-09

WOD Friday 10-23-09

WOD Thursday 10-22-09

WOD Wednesday 10-21-09

WOD Tuesday 10-20-09

WOD Monday 10-19-09

WOD Saturday 10-17-09

WOD Friday 10-16-09

WOD Thursday 10-15-09

WOD Wednesday 10-14-09

WOD Tuesday 10-13-09

WOD Monday 10-12-09

WOD Saturday 10-10-09

WOD Friday 10-9-09

WOD Thursday 10-8-09

WOD Wednesday 10-7-09

WOD Tuesday 10-6-09

WOD Monday 10-5-09

WOD Saturday 10-3-09

WOD Friday 10-2-09