WOD Wednesday 3-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
TBA...
WOD Tuesday 3-09-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- 20 Pull Ups
- 15 Back Squats (95/65)
- 25 Pull Ups
- 30 Back Squats (95/65)
- 30 Pull Ups
- 45 Back Squats (95/65)
- 25 Pull Ups
- 30 Back Squats (95/65)
- 20 Pull Ups
- 15 Back Squats (95/65)
WOD Monday 3-08-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Deadlift 5-5-5-5-5
Amrap 12:00
- 10 x Tire Jumps
- 10 x Ring Dips
- 10 x Backwards lunges with weight overhead (45/25)
Cashout: Max one pull distance on a C2 rower (dampner on 10)
WOD Saturday 3-06-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tabata somthing crazy
- Wall Ball
- Sumo High Pulls (Kettlebell)
- Push Ups
- Single Unders (Jump rope)
For a "tabata" workout the format is 8 rounds per activity and each round is 20 seconds on and 10 seconds off. So, for 20 seconds you do as many reps as possible and then rest for 10 seconds, this interval is repeated 8 times for 4 activities for a total of 16 minutes of work. The score is the total reps for everything. Some people count only the lowest rounds reps for each activity but we do not because that promotes less intensity, in that format people know they will fatigue and therefore sandbag the first few rounds (that format doesn't make sence to me and I don't recommend it).
WOD Friday 3-05-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Snatch 7-6-5-4-3-2-1
AMRAP 10:00
- 8 Lunges
- 5 Burpees
- 3 Handstand Push Ups
Cashout: Max TGU
WOD Thursday 3-04-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Four rounds for time of:
- 750 m Row
- 15 x Knees to Elbows
- 15 x Bos Jumps
- 15 x GHD Hip Extensions
WOD Wednesday 3-03-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Cindy" max rounds in 20:00 of:
- 5 x Pull Ups
- 10 x Push Ups
- 15 x Squats
Cashout: 25 tire flips for time Skill: Max Double Unders (unbroken)
WOD Tuesday 3-02-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
5 rounds for reps (2:00 each station):
- Rowing (for strokes)
- Wall Ball (20/15)
- Sit Ups
- Rest
WOD Monday 3-01-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Split Jerk 5-4-3-2-1-5-10
"Diane" 21-15-9 reps of:
- Deadlift (225/185)
- Handstand Push Ups
WOD Saturday 2-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Helen" 3 rounds of:
- 400 m Run
- 21 Kettlebell swings
- 12 Pull Ups
WOD Friday 2-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2 games of Flip Off
WOD Thursday 2-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
5 rounds for time of:
- 1K row
- 100' Overhead Lunges (60/35)
- 10 x Muscle Ups or Ring Dips
Brent does the 50 meter truck push for time as a part of the last performance workshop!
WOD Wednesday 2-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Clean and Jerk 5-4-3-2-1-5-10
3 rounds for max reps, 1:00 each station:
- Box Jumps (30/24)
- Ring Pulls
- Dumbbell Burpees (15/10)
- Kettlebell Swings (72/53)
WOD Tuesday 2-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Back Squat 8-8-6-6-4-4
Front Squat 8-8-6-6-4-4
Max rounds in 10:00
- 10 x Push Ups
- 15 x Squats
- 20 x Double Unders
WOD Monday 2-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
5K Row for time
"Garrett"
3 rounds of:
- 75 Squats
- 25 x Ring Handstand Push Ups
- 25 x "L" Pull Ups
WOD Saturday 2-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Moving Day"
5 rounds for time of:
- 10 x Overhead Squats (95/65)
- 200 m Kettlebell Carry
- 15 x Burpees
WOD Friday 2-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2/3rd's Linda
10-9-8-7-6-5-4-3-2-1
- Deadlift (1.5 x BW)
- Clean (.75 x BW)
Cashout: 2 K row
WOD Thursday 2-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Dumbbell Front Squats 10-10-8-8-6-6
3 rounds for time of:
- 10 x Weighted Pull Ups
- 10 x Box Jumps
- 10 x Knees to Bar
- 10 x Turkish Get Ups
WOD Wednesday 2-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Hair on your chest" by Mike
AMRAP in 20:00 of:
- 7 Man-makers (5 with 25+ lb. dumbbells)
- 50' of walking lunges
- 7 Burpess
- 50' of Bear Crawls
WOD Tuesday 2-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Fran" 21-15-9
- Thrusters (95/65)
- Pull Ups
4 rounds for time:
- 300 m Row
- 25 x Push Ups
WOD Monday 2-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
5 rounds for time:- Run 400 meter
- 21, 17, 15, 12, 9 Dead Lifts (225/185)
Cashout: 3 x 25 D.U. and 25 sit ups
WOD Saturday 2-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8:00/9:00/10:00 - Firefighters WOD
5 rounds for time of:
- 25 weighted step ups (18" box, 95 lbs.)
- 400 m Run
- 10 Burpees
11:00 - Valentines Day Couples WOD
3 rounds for time of:
- 150 Partner sit ups
- 150 Partner step ups with med. ball
- 150 Partner Squats
- 400 m Run
WOD Friday 2-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Annie"
50-40-30-20-10 Double Unders and Sit Ups
WOD 2: AMRAP 10:00: 15 x O.H Squats (with PVC Pipe) and 15 x supermans
Cashout: Heavy Dumbbell Burpees x 10
Brent and James doing 140 lb. burpees!
WOD Thursday 2-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Metcon Ladder (2 rounds, 30 sec. each station for max reps)
- 6", 12", 18", 24", 30" Box Jumps
- Rest
- 20, 25, 30, 35 lb. Dumbbell Hang Cleans
- Rest
- 75, 60, 45 Push Press
- Rest
- 2 x Rowing (for calories)
- Rest 2 minutes
WOD Wednesday 2-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
50 x Snatch Balance (95/65)
4 rounds for time:
- 400 M Run
- "L" Pull Ups (25,20,15,10)
WOD Tuesday 2-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
AMRAP (As many rounds as possible) in 20:00 of:
- 5 x Thrusters (95/65)
- 7 x Hang Power Cleans (95/65)
- 10 x Sumo Dead Lift High Pulls (95/65)
Cashout: 30 GHD Situps
WOD Monday 2-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
21-18-15-12-9-6-3
- Wall Ball (20/15)
- KTE (Kness to Elbows)
- Overhead Kettlebell Lunges (one arm @ 53/35)
Cashout: 200 Double Unders for time
WOD Saturday 2-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
9:00 Beginner WOD, 10:00 Normal WOD
WOD Friday 2-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Tabata Gone Bad"
- Push Ups (8 rounds)
- Sit Ups (8 rounds)
- Pull Ups (8 rounds)
- Squats (8 rounds)
- Double Unders (8 rounds)
- HandStand Holds (8 rounds)
- GHD Hip Extensions (6 rounds)
- Dumbell Burpees (6 rounds)
WOD Thursday 2-4-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Kelly"
5 rounds for time of:
- 400 m Run
- 30 Wall Ball (20/15)
- 30 Box Jumps (24"/18")
WOD Wednesday 2-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Overhead Squats
3-3-3-3-3-3
Max rounds in 10:00 of:
- 10 x Pull Ups
- 10 x Dumbbell Push Press
WOD Tuesday 2-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Deadlifts 1-2-3-4-5-4-3-2-1 (at 75% max weight for all reps)
10 rounds for time of:
- 10 x Ring Dips
- 10 x Burpees
WOD Monday 2-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Countdown Crazy"
20, 19, 18, 17.... 3, 2, 1 of:
- Medicine Ball Thrusters
- Sit Ups
Link of the day: Need a good laugh... this always works for me!
WOD Saturday 1-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
9:00 beginners WOD, 10:00 regular WOD, 11:00 performance WOD
WOD Friday 1-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Lucky Number 7"
4 rounds for time of:
- 7 Burpees
- 7 KTE
- 7 Box Jumps (24/18)
- 7 Kettlebell swings (53/35)
- 7 Ring Rows
- 7 Push Press (45/35)
Challenge: 3 x "L" Sit for max time
WOD Thursday 1-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Back Squat 1-1-1-1-1-1-1
5 rounds for time of:
- 4 x Handstand Push Ups
- 20 x Double Unders
Reminder: If you want to watch Tyler, James, Andy, and others compete at the sectionals in Portland in March you gotta register and it does cost $50 (for two full days). I know this may seem like a lot but really think about it. Two days of organized Crossfit WOD's (and you may get a shirt out of the deal as well?). That is a couple bucks an hour and you would pay 5x that at the movies and not get inspired to do anything but sit around more! This is going to be at the Expo center and be huge... when you see the pictures you'll realize it was a must see event! My last ploy... we need you there, you are part of something bigger than getting nice abs, we need your support and your encouragement!
WOD Wednesday 1-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- 1600 m Run
- 50 x Dumbbell Hand Cleans
- 1600 m Run
- 50 x Dumbbell Hang Cleans
- 1600 m Run
Sub 2:00 Fran!
WOD Tuesday 1-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2 rounds (4:00 rest between rounds):
- Max O.H. Squats in 2:00
- Max Sit Ups in 2:00
- Max Push Ups in 2:00
- Max Lunges in 2:00
WOD Monday 1-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- 15 Deadlifts (225/185)
- 50 Pull Ups
- 12 Deadlifts
- 40 Pull Ups
- 9 Deadlifts
- 30 Pull Ups
- 6 Deadlifts
- 20 Pull Ups
- 3 Deadlifts
- 10 Pull Ups
Link of the day: Fish Oil... read all about it!
Are you getting your fish oil? Read the article above and start today, this is necessary for Crossfitters, we push our bodies to the limit and this requires you take care of it in your off time! Your daily dosage is 0.05 x BW (your body weight) in grams per day of actual Omega 3's... read the back of the bottle to see the actual Omega 3's per serving. This sounds like a lot but those studies that you read had people on large doses to get the health benefits, don't bother with a couple pills because it does next to nothing.
WOD Saturday 1-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Health, Fitness, and MMA Show!
WOD Friday 1-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
5 x 500m Rows (add time for total, rest as needed between)
5-5-5-5-5 Overhead Squats (add weight for total, rest as needed between)
WOD Thursday 1-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
4 rounds for time of:
- 400 m Run
- 15 Knees to Elbows
- 25 Push Ups
Skill:
"Light Grace" 30 Clean and Jerks for time (95/65)
- Link of the day: WOOT! an excellent site that sells one thing every day!
WOD Wednesday 1-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Karen"
150 Wall Ball for time!
Cashout: 3 rounds of 20 Hip Extensions and 15 GHD Sit Ups
- Link of the day: This could kill you! or just make you better, faster, stronger?
WOD Tuesday 1-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3 rounds for time of:
- 25 x Snatch (75/55)
- 4 x Muscle Ups
WOW, what a big class at 6:00 tonight! Even bigger than yesterday... we will be starting the noon classes on Tue/Thur very soon! Thanks for your patience, we will continue to provide an excellent workout in 1 hour as much as possible, everyone did great tonight, 23 in one class was hard but fun as well!
- Link of the day: Mark's Daily Apple (an excellent site!)
WOD Monday 1-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- 4 x 40 meter overhead lunges (45/35)
- 60 Burpees
- 150 Sit Ups
- 100 Double Unders
Wow, big classes today with some new people! Keep telling your friends about CrossFit Salem! Welcome back Tyler after your awesome vacation, good to have you back! I look forward to what the next 6 months holds because I think we are on the verge of something BIG! 37 people today, a PR... can we hit 40 people re-engineered in one day?
~Results~ (click to see!)
- Interesting link of the day: Watch This!
WOD Saturday 1-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Cindy"
Max rounds in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
Good job people! Good to have Big Chris back from Texas, special thanks to Atomic Crossfit for treating him right, I love this community! New guy Derek M. met Cindy for the first time today and I believe it's a love/hate relationship, a lot different than spinning and... a lot more effective at complete body health and fitness!
Results:
WOD Friday 1-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Linda"
10-9-8-7-6-5-4-3-2-1
- Dead Lift (1.5 x Body Weight)
- Bench Press (1 x Body Weight)
- Squat Cleans (0.75 x Body Weight)
This WOD is very tough when Rx'd and going for time! I believe it to be the hardest Girl WOD of them all, but maybe these are just my weaknesses? A note on the bench press; don't avoid it just because we are crossfitters! It comes up and just like any other movement you don't want to have that weakness. For complete fitness train everything and don't skip basic movements because you may not like them as much. We do a lot more overhead presses but will continue to incorperate the flat bench press because we are "constantly varied, functional movements, executed at high intensity"!
Results:
WOD Thursday 1-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Jackie"
- 1,000 meter row
- 50 x Thrusters (45 lbs.)
- 30 x Pull Ups
Results:
click to enlarge (learned a new trick!)
WOD Wednesday 1-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Mad Mike"
5 rounds of:
- 21 x Snatch (75/55)
- 21 x Burpees
Results:
WOD Tuesday 1-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
5 rounds for time of:
- 18 Medicine Ball Thrusters (20/15)
- 18 Toes to Bar
- 18 GHD Back Extensions
Results:
Men |
Time |
Women |
Time |
Andy |
12:58 |
Kristin |
13:49 |
Mike |
13:55 |
Amy DB |
16:20 |
Brent D. |
15:02 |
Saphira |
16:20 |
Matt W. |
16:12 |
Vonnie |
17:18 |
Alan |
17:08 |
Ashley |
17:50 |
Ken |
17:09 |
Shayle |
19:33 |
Jorge |
17:40 |
Julie |
19:58 |
Jim |
18:17 |
Naomi |
21:40 |
Tim |
19:20 |
Desta |
24:28 |
Dustin |
19:41 |
||
Cole |
19:55 |
||
Gary |
20:05 |
||
Justin |
20:20 |
||
Rory |
20:23 |
||
Charles |
20:25 |
||
Jose |
22:51 |
||
Chris Y. |
24:52 |
WOD Monday 1-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1-10-1-20-1-30 reps of Press for Max Weight
6-20-6-20-6-20 reps of O.H. Barbell Lunges for Max Weight
Results:
WOD Saturday 1-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Nancy" 5 rounds for time of:
- 400 m Run
- 15 x Overhead Squats
Results:
WOD Friday 1-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
10-9-8-7-6-5-4-3-2-1 reps of:
- Sumo Dread Lift High Pulls (95/65)
- Split Jerk (95/65)
WOD Thursday 1-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8 rounds for time of:
- 400 meter run with Med. Ball
- 25 Sit Ups
- 20 Pull Ups
- 20 Med. Ball Thrusters (20/15)
Results:
cool old garage gym pic!
WOD Wednesday 1-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~
- Bear Crawl 200m
- 25 Box Jumps
- Crab Walk 200m
- 25 Dumbbell Press
- Hop 200m
- 25 Box Jumps
- Lunges 200m
- 25 Ring Rows
- Backwards Lunges 200m
- 25 Box Jumps
Results:
Ken presses kettlebells!
WOD Tuesday 1-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Grace"
30 Clean and Jerks for time (135/95)
Cashout: 100 Double Unders for time or 2K Row
WOD Monday 1-4-10... new schedule starts! ~~~~~~~~~~~~~~~~~
Advanced WOD:
3 rounds for time of...
- 12 Muscle Ups
- 75 Air Squats
Intermediate WOD:
3 rounds for time of...
- 25 Pull Ups
- 25 Ring Dips
- 25 Push Ups
- 75 Air Squats
Cashout: 100 Double Unders for time or 2K Row
Results:
WOD Saturday 1-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Helen"
Three rounds of:
- 400 m Run
- 21 Kettlebell Swings
- 12 Pull Ups
Results:
WOD Friday 1-1-10... No Classes, Happy New Year!