Ok folks, here’s the archive of the WODs page from the old site.Use CTRL+f if you are trying to find something specific!
Team WOD: (teams of three complete 2010 reps)
New Years Eve Crew!
Pick A WOD Day
Andy’s Birthday WOD:
35 rounds, 1:00 each round, record the number successful:
“Barbara” 5 rounds for time of:
2 rounds for time:
Team WOD: Teams of three people:
3 rounds, 1:00 each station:
11 Bikes to give away to needy kids on Christmas Eve, come see it at 11:30 after the WOD! Thank you friends of CFS for donating generously!
Overhead Squats 5-4-3-2-1
Carol 8 months prego does some great OH squats!
“Wendy” a CFS original WOD made special for Wendy’s birthday (won’t say how old she is)!
Lots of visiting CF’ers. Nick from Germany, Jason from N. Carolina, and Jen from SoCal… welcome to CFS!
4 rounds for time of:
“Diane” 21-15-9 reps of:
Saturday 12/18 (Mike the Butcher):
WOD 1. 21 15 9 – Back squat 60% max – Box jumps 18in
WOD 2. 21 15 9 – Sumo deadlift kb swings 53#44# – burpees
Friday 12/17 (Carol):
AMRAP 30:00 - 15 x Kettlebell Sling Shots – 50′ Waiters Walk – 6 x Kettlebell Uneven Hang Cleans – 50′ Farmers Walk
Thursday 12/16 (Dan): “Lynne“
Five rounds for max reps of: – Body weight bench press – Pull-ups(Post reps for both exercises in all rounds)
Wednesday 12/15 (Brent): “Frankenstein”
WOD 1: 21-15-9 reps of: - Clean Thrusters (95/65) – Muscle Ups (sub 3 x pull ups and 3 x dips)
Tuesday 12/14 (Bejan):
Monday 12/13 (Josh):
WOD 1: 10-5-3-3-3 cleans (20 min. max)
WOD 2: Pick 2 or 3 (rest as needed between sets) 1)500m row, 50 wallball 20lb/15lb 2)500m row, 50 situps with med.ball 20lb/15lb 3)500m row, 50 Double unders (3 singles =1 double)
Sunday 12/12 (Aron): “Dumbbell Drudgery”
Heidi and Saphira show off some handstand push up skillz!
10-9-8-7-6-5-4-3-2-1 reps of:
21-15-9 reps of:
“The CFS Grisly Bear”
7 rounds for time and load:
1,000 Single Unders for time (jump rope)
10 rounds for time of:
CIVIL WAR WOD!
Back Squat 20-16-12-8-4
“Badger-ish” 3 rounds for time of:
2 year Anniversary of Crossfit Salem!
50-40-30-20-10-20-30-40-50 reps of (2 x “Annie”):
This is not time-lapse photography! It is a combination of a crappy Iphone camera + Joe & Anthonys lightning fast sit ups! Isn’t it sweet that they are sharing a yoga mat… awww.
Team WOD (2 people per team)
I never have really good CFS pictures so I will just throw in random pix to spice up the website! The guy in the background is thinking “ok I feel small right now”! I think this is about 700 lbs., notice the guy is not wearing a lifting belt!
Medicine Ball Mayhem (by Aron)
“Tabata” Max reps in 20 sec. followed by 10 sec. of rest, max reps in 8 rounds each activity.
Thanksgiving Day team WOD: 6 teams of 6 people competed!
3 rounds for time of:
30-20-10 reps of:
Push Press 3-3-3-3-3
8:00 – 10:00 Skill Work
2 x “Jackie”
Baby Buzz WOD! Teams of three, lowest time for all four events:
Max reps in 3:00 each station, 1:00 rest between, 2 rounds:
Front Squats 5-5-5-5-5
10,9,8,7,6,5,4,3,2,1 reps of:
Hero WOD’s for Veterans Day!
“Jason”, “Randy”, or “Hansen”
“Dead Lift and Burpee Ladder” + “Pull Up – Count Ups”
Max rounds in 12:00 of:
Trainer Dan helping Sue with her Squat Clean form. Let us help you with your lifting technique!
100 box jumps (24/18), 3 burpees every 30 sec. (12:00 Max)
20,19,18,17,16,15 reps of:
2010 Oregon/Idaho Sectionals WOD # 3:
For time complete:
~Records from the actual event~
Good squat Joe! New guy “Courthouse Steve” showed up with Vibram 5-fingers and a good squat (surprises every day)!
5 rounds for time of:
Amazing Grace… Barbells for Boobs event
“Annie” + Team WOD
Complete as many reps/calories as possible in 4:00 each, 1:00 rest between:
~Results~ (same WOD as done on 1-27-10)
“Mary” AMRAP 20:00 of:
SWOD: 100 Deadlifts, 100 Back Squats, 100 Presses all at 50% of max
WOD: AMRAP 20:00 of 10 Squats, 20 Push Ups, 30 Sit Ups
Intensity Drills (short WOD’s designed to be about 1-2 minutes in length on average to help develop intensity, 2:00 rest between)
“Brenton” 5 rounds for time of 100′ bear crawl + 100′ broad jump.
150 Kettlebell Hang Clean + Press (stop every 30 sec. for a 30′ shuttle run, max = 20:00)
Paul in his Fire gear does the WOD right at 6:00 am!
21-18-15-12-9 reps of:
SWOD: 50 Back Squats at 40% of max, then 12 Back Squats at 80% of max
WOD: 200m Lunges, 200 sit ups
Max 1RM Snatch
kids birthday WOD!
MAKE UP DAY… pick a WOD from the last week!
~Results~ (last done on 4-3-2010)
WOD-1: 100 burpees
SWOD-1: 100 Deadlifts at 30% Max
WOD-2: 4 rounds for time of:
Push Press 10-5-3-2-1
Push Jerk 10-5-3-2-1
21 – 15 – 9 reps of:
22 people showed up for the 6:00 class, love it! Keep’em comin Salem!
10 outside… overflow crossfit!
Max 1 rep squat clean, then…
4 rounds for max rowing distance (3:00 each round, 3:00 rest between rounds):
Deadlift 10 @ 75% Max, 5 @ 85% Max
Bejan’s “Hot Pursuit” WOD
“Jack” AMRAP 20:00 of:
“Jerry” 1 mile run, row 2,000m, run 1 mile
WOD 1: 50 deadlifts at 50% of max (5 burpess on every minute)
WOD 2: 10:00 as many rounds as possible of:
Tuesday 10-5: “Filthy Fifty”
Friday 10-1 (pic, pic)
Wednesday 9-29: “Fran”
Bejan’s Chipper WOD
“Randy” 75 Power Snatch for time (75/50)
yeah, that just happened… Crossfit Bowling!
Ladder WOD (30 sec. each station for max reps, three rounds):
AMRAP 10:00 – 3 x 50′ Shuttle Run + 10 Dumbell Burpees
“Michael” 3 rounds for time of:
(last done on 6-15-2010) ~Results~
18 people at 6:00 was a big class for 5 GHD machines… I hear you Salem, we’ll get some more! Just running out of room to store all this stuff!
3 rounds of:
“Cindy Full of Grace”
“Connor” AMRAP 25:00
**** a Connor-Up is a Muscle Up + 3 Ring Dips on top ****
Cashout: 300 double unders
Gary is doing a great job on the strength WOD!
“Elizabeth” 21-15-9 reps of:
The board at the box after this benchmark WOD! No ladies doing it Rx today makes us sad!!
4 x 4:00 rounds for max reps of:
Crossfit Total (see the challenge page)
“Tabata Something Else” Max reps in 20 seconds, followed by 10 seconds of rest. Repeat 8 rounds for each activity.
New guy Tom at 50 years old and 1 month into Crossfit has a Crossfit Total over 800 lbs., nice job Tom!! Keep up your hard work!
“Helton” 3 rounds for time of:
AMRAP 20:00 (as many rounds as possible in 20:00)
Back Squat 10-5-4-3-2-1
“Josh” or “Helen”
1. 6 rounds of 5 Thrusters and 20 Wall Ball
2. 4 rounds of 400m run with med ball and 20 toes to bar
“Big Diane” 21-15-9-15-21 reps of:
“365″ One year at the big box!!
“Nicole” AMRAP 20:00 (as many rounds as possible in 20:00)
“Kalsu” 100 Thrusters for time, stop on the minute and do 5 Burpees
Fight Gone Bad (3 rounds, 1:00 each station, 1:00 rest between rounds… for max total reps)
“Shannon” 4 rounds for time of:
Front Squat 5-3-1
Back Squat 5-3-1
For time: 100 Hip Extensions + 50 Handstand Get Ups
Anytime Fitness Run (we run down the street and around thier building… 0.8 miles round trip)
Anytime Fitness Run
15-14-13-12-11-10 reps of:
4 rounds of: (for time each round)
30-25-20-15-10 reps of:
AMRAP 20:00 (as many rounds as possible in 20:00 of):
Clean and Jerk
30-25-20-15-10-5 (5:00 max time each set, goal = max weight)
Cashout: 100 Pull ups for time
“Karen” 150 Wall Ball for time
On the minute every minute for 30:00
Weighted Overhead Lunges
Yoga classes at 7:00 pm Fridays and 10:00 am Sundays, drop in!!
10:00 Snatch Balance Skill Work
WOD: Complete all as quick as possible, split up as needed:
10 rounds, 2:00 each round:
“Annie” 50-40-30-20-10 reps of:
Front Squats 10-5-3-2-1
1 RM Clean and Jerk
Bejan Ball… fun times at the Sunday class!
6 rounds for time of:
9:00 intro class for beginners, 10:00 WOD
“Fight Gone Right” 3 rounds, 1:00 each station for max reps
Buy In: 100 Ring Dips
WOD: 5 rounds for time of:
1. AMRAP 15:00
2. 50 clean and jerks for time (10:00 max)
“EVA” 5 rounds for time of:
10 rounds, 1:00 each round:
4 rounds for time:
10 Rotational KB swings each side (24/16) 20 pull ups 10 box jumps (32/24) 30 wall ball shots (20/14) 7 Power Cleans (BW-3/4 BW for women) 40 Double Unders 100 M weighted tire drag (95/70)
8 rounds, 1:00 each round:
“Pick your Poison” pick two out of the three workouts:
Tabata (6 rounds of 20/10 each instead of 8)
1. AMRAP 10:00
2. AMRAP 10:00
~WOD and Results~
A group of elite athletes runs at CFS, we call them elite because of their mental ability to overcome all obstacles!
Push Press 6-5-4-3-2-1
Five rounds for time of:
Bejan teaches the Sumo DL High Pull
Back Squat 3-3-3-3
Three rounds for time of:
“Helen” Three rounds for time of:
The 9:00 class rocks some “waiters walk” on Saturday morning.. what did you do?
So this is a special WOD for CFS because it is the first of many times we will do it AND it is a hero WOD named after one of our members husband 1st Lt. Michael Johnson who proudly served our country and paid the ultimate price for our freedoms. Lets get big classes today in his honor!
6 rounds for max score of:
30 minutes, every minute on the minute do 5 pull ups, 10 push ups, and 15 squats…. count only full rounds completed in 1 minute.
Fight Gone Bad! 3 rounds for max total reps… 1:00 at each station:
Front Squat 3-3-3
Back Squat 3-3-3
Overhead Squat 3-3-3
* 10 pull ups between each set… so 90 all togethor!
Tyler practicing his pull ups.
Team WOD… no results to post, but it was a lot of fun!
8 rounds for time of:
Not sure what to call the WOD today and it’s too complicated to even post here! You had to be there…. it involved two 17 minute rounds of lots of kettlebell work. The bottom line is that it rocked (check the results)!
5 rounds for time of:
Front Squat 10-8-6-4-2-1
Monday: Angie (100 pull ups, 100 push ups, 100 sit ups, 100 squats) Tuesday: Michael (3 rounds of: 800m run, 50 GHD back extensions, 50 Ab Mat sit ups) Wednesday: Grace (30 clean and jerks for time @ 135/95) Thursday: Kelly (Five rounds of: Run 400 meters, 30 Box jumps, 30 Wall ball) Friday: Fran (21-15-9 reps of Thrusters (95/65) and pull ups) Saturday: Murph (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run)
~Compiled Results~ (picture) (spreadsheet)
9:00 (two rounds for time)
10:00 Crossfit Total (Max deadlift, Max Press, Max Squat)
As many rounds as possible in 20:00 of:
Front Squats 10-5-1
Overhead Squats 10-5-1
Good job Tracy!!
Tabata WOD: 8 rounds each activity, 20 sec. of work / 10 sec. of rest
8-7-6-5-4-3-2-1 reps of:
Anytime Fitness Run: 2 rounds for time:
“Anytime Fitness” 3 rounds for time of:
“Intensity Day” 3 short WODs to develop intensity…
1. 21-15-9: Burpees and Double Unders
2. 21-15-9: Wall Ball and Knees to Elbows
3. 21-15-9: Weighted Overhead Lunges and Plate Sumo High Pulls (45/25)
WOD: “The CFS Challenge” (45 min. time cap/or when the next class started)
~Results~ (Lots of scaling for most people, 4 groups and the hardest is listed here)
Carol teaching fundamental movements to clients. If you need extra instruction on your fundamental lifts or other advanced movements then let us know and we will help! This is usually best done outside of class time so we can focus on you and spend the time needed to help you achieve your goals!
No Regular Classes!!! Instead the Bergener team is coming to Salem to teach some very lucky people the art of Olympic lifting!
Buy-In: 50 Tire in-and Outs!
WOD: 10-8-6-4-2 Overhead Lunges for max total weight
Cashout: 800m, 400m, 200m (with weight) runs.
Intro: 1K Row
WOD: 150 Wall Ball (20/15) + 150 Knees to Elbows
Outro: 6 x 50′ partner sprints
Cashout: 30 muscle ups for time or 50 ring dips + 50 pull ups.
Front Squats 10-8-6-4-2
“Isabel” 30 reps for time of power snatch (135/95)
Teams of two people complete all reps as fast as possible:
Cashout: Max KTE Pull Ups with Med. Ball as possible in 2:00
WOD: “Nancy”, 5 rounds for time of:
Intro: Max Double Unders in 5:00
WOD: 20 rounds (30 sec. each) with one deadlift and 10 push ups on the bar. Record total rounds out of twenty completed at Rx. (315/225)
Outro: 8 x 60m sprints
Mike and Cole getting some rope action! 15′ to the beam.
Cashout: Max Pull Ups
Amy and Kristin at the 2010 Crossfit Regional Games! CFS tied for second place out of 38 teams in this event!
EVA-ish (three rounds of):
Dead lifts 10-8-6-4-2
“1/2 Cindy” Max rounds in 10:00 of:
8 rounds for time of:
Cashout: 2K row
Tabata Format (8 rounds of 20 sec. work/10 sec. rest)
Dan and Chris get some ring rows!
7 rounds for time of:
“Brent’s Birthday WOD”
AMRAP in 24:00 of:
Back Squat 5-3-1-1-1
Max Push Ups, Max KTE, 500m Row
Tim does 275, Bejan hits 480 lbs.
“Kristin’s Birthday WOD”
33 Burpees 33 Power Cleans 33 double unders 33 dead hang pullups 33 situps 33 wall balls 33 push presses 33 supermans 33 handstand pushups 33 front squats
(33:00 min. time limit)
Box Jumps, Squat Cleans, Dumbbell push press, running… crazy format.
Bench Press 10-5-1-5-10
Fight Gone Bad (three rounds for total reps of):
Cashout: Max “L” sit, Shoot Through technique
AMRAP 10:00 (as many rounds as possibe in 10:00)
Running out of space on the bar… Jim deadlifts 495!
“Paul’s Evil Cousin” 5 rounds for time of:
Well, that was rough! I know many of you had to scale this to a lower group than normal but it’s good to me mortal sometimes! Big ups to Bejan and Shirley who went R’x, that is a huge accomplishment. Anyone who did this WOD is a winner and should really feel good about the mental toughness it takes to keep going hard through a big challenge. You are ready for anything life has to offer. “Fight for your life!”
10 rounds of:
Press 1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 5-5-5-5-5
10-9-8-7-6-5-4-3-2-1 rep of:
Cashout: 1 mile run
just an awesome picture!
1 Clean every minute on the minute for 15 minumtes, record lowest and highest weights.
Max in 2:00
Cashout: 1K row
Cole cleans 185 lbs.
150 meters walking lunges for time with weighted bar (95/65)
AMRAP 12:00 (as many rounds as possible in 12:00)
“Karen’s Big Mean Sister” 9:00/10:00 classes
April Performance Workshop
All rounds are 4:00 work followed by 3:00 rest:
then… 2K row (all for time)
Cashout: 30 GHD situps + 30 GHD Hip Extensions
“DT” 5 rounds for time of:
~Results~ (DT time/Reps in AMRAP)
Handstand training at the gymnastics cert!
then… AMRAP 10:00
~Results~ (Max Snatch Balance/reps of AMRAP)
Welcome back Kathryn!!!
Beginner Class (9:00): “Baseline”
AMRAP (as many rounds as possible in 20:00 of)
Cashout: 100 situps and 100 push ups for time
“Nancy” 5 rounds for time of:
Cashout: 3 x Max Wall Ball in 2:00
3 rounds of: Tire in/outs, KTE, Lunges (1:00 each)
Then… Tabata Drills (Ring Rows, Push Ups on Dumbells, Double Unders, Sit ups) Don’t know what Tabata training is… check it out.
Brett met Pukey… and it was good!
Regular WOD: AMRAP 20:00 (as many rounds as possible in 20:00)
All three squat movements had to be performed without setting the bar down! Great job to the new people on your first Crossfit workout!
Then… 400m of lunges with 45/25 weight (held anyway)! This WOD has a 45 minute time limit.. and most everyone did not finish!
Split Jerk 1-1-1-1-1-1-1
Death by Pull Ups (running clock, start with one pull up the first minute and keep adding one every minute thereafter, see how far you can go)
Cashout: 2 x 800m runs for time
50 x Power Cleans (135/95) then…
3 rounds of: 1K row + 30 Wall Ball (20/15)
Dereks last day… sad to see you go but moving to Maui sounds awesome!! With three Crossfit affiliates on that island I am sure you’ll find some inspiration!
Cashout: 20 Turkish Get-Ups or 50 Back Extensions + 50 KTE
AMRAP 10:00 (1/2 Cindy) or 30 Muscle Ups for time
Cashout: 2K Row
“Fight Gone Bad” 3 rounds for reps of:
Goals: 300 reps is a great target for this workout… 400 is elite, 500 is “insane” (but I will get there)!
Cashout: 100 of any one of the above movements
sometimes you need help to squat more… partner squats!
TBA… Rory’s last day! he’s leaving for college in Eugene (for a while)!
5 rounds for time:
Cashout: Max Sledgehammers, tire jumps, handstand push ups in 2:00 each
Kristin working some O.H. squats!
50 Box Jumps, 24″ 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press, 45lb. bar 50 Hip Extensions 50 Wall Ball Shots, 20lb. 50 Burpees 50 Double-unders
Cashout: Max box jumps in 2:00 (30″/24″)
Austin on Saturdays WOD… waiters walk!
“Isabel” - 30 Snatch for time (135/95)
5 rounds of: 20 Ring Push Ups, 20 Ring Pulls
Cashout: 100 D.U.’s or 500 S.U.’s (jump rope)
Performance Workshop was Epic!! (Results)
Charles in WOD #1
Tabata Pull Ups, Box Jumps (8 rounds each)
800 m Run with two med balls (20/15)
Run 3 x 1200m (rest 4 min. between and record times)
“OR/ID Sectionals 3rd WOD”
Had some good times! Ashley would have placed in the top 20!
Joe going overhead in the Snatch Lift
AMRAP 20:00 (as many rounds as possible):
This is what happens when rope climbs and thrusters are combined! Andy died for a little bit! All this drama and my time still sucked.
NO CLASSES! we’ll be at the sectionals in Portland!
Home WOD (put times on facebook or email me):
Cashout: 2 mile run for time!
“Skylers last day” 3 rounds for time of:
Five rounds of:
Cashout: Max one pull distance on a C2 rower (dampner on 10)
Tabata somthing crazy
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).
Cashout: Max TGU
Four rounds for time of:
“Cindy” max rounds in 20:00 of:
Cashout: 25 tire flips for time Skill: Max Double Unders (unbroken)
5 rounds for reps (2:00 each station):
Split Jerk 5-4-3-2-1-5-10
“Helen” 3 rounds of:
2 games of Flip Off
Brent does the 50 meter truck push for time as a part of the last performance workshop!
Clean and Jerk 5-4-3-2-1-5-10
3 rounds for max reps, 1:00 each station:
Back Squat 8-8-6-6-4-4
Front Squat 8-8-6-6-4-4
Max rounds in 10:00
5K Row for time
Cashout: 2 K row
Dumbbell Front Squats 10-10-8-8-6-6
“Hair on your chest” by Mike
AMRAP in 20:00 of:
5 rounds for time:
Cashout: 3 x 25 D.U. and 25 sit ups
8:00/9:00/10:00 – Firefighters WOD
11:00 – Valentines Day Couples WOD
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!
Metcon Ladder (2 rounds, 30 sec. each station for max reps)
50 x Snatch Balance (95/65)
AMRAP (As many rounds as possible) in 20:00 of:
Cashout: 30 GHD Situps
Cashout: 200 Double Unders for time
9:00 Beginner WOD, 10:00 Normal WOD
“Tabata Gone Bad”
Max rounds in 10:00 of:
Deadlifts 1-2-3-4-5-4-3-2-1 (at 75% max weight for all reps)
20, 19, 18, 17…. 3, 2, 1 of:
Link of the day: Need a good laugh… this always works for me!
9:00 beginners WOD, 10:00 regular WOD, 11:00 performance WOD
~Performance WOD Results~
“Lucky Number 7″
Challenge: 3 x “L” Sit for max time
Back Squat 1-1-1-1-1-1-1
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!
Sub 2:00 Fran!
2 rounds (4:00 rest between rounds):
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.
Health, Fitness, and MMA Show!
~Link to Promo Site~
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)
“Light Grace” 30 Clean and Jerks for time (95/65)
150 Wall Ball for time!
Cashout: 3 rounds of 20 Hip Extensions and 15 GHD Sit 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!
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!)
Max rounds in 20:00 of:
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!
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”!
click to enlarge (learned a new trick!)
5 rounds of:
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
cool old garage gym pic!
Ken presses kettlebells!
30 Clean and Jerks for time (135/95)
Cashout: 100 Double Unders for time or 2K Row
3 rounds for time of…
Three rounds of:
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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