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SATURDAY, DECEMBER 20, 2014

Category: Upcoming WODs

Workout of the Day: Sunday 12-7-2014

Group Warm-up
Instructors Choice

4:00PM Class
Complete For Time:
* 10 Muscle Ups
* 20 Deadlifts (155/105)
* 30 Front Rack Lunges (135/95)
* 20 Deadlifts (155/105)
* 10 Muscle Ups

Scaling Groups:
* A: 15 Ring Rows instead of 10 MU, 95/65 DL, unweighted lunges
* B: 15 banded MU, 115/75 DL, 45/25 plate lunges
* C: Rx



Workout of the Day: Saturday 12-6-2014

Group Warm-up
Instructors Choice

8:00AM Class
Skill: “L” sit, accumulate 2:00 split up as needed.

3 rounds for time:
* 25 Sit Ups
* 25 Overhead Squats (45/35)
* 15 Toes to bar
* Run 200m

9:00/10:00AM Free Classes
Skill: Deadlifts, work to a heavy weight in 20:00

AMRAP 18:00
* 6 Kettlebell DL High Pulls
* 8 Burpees
* 10 Ring Rows
* 12 Lunges

11:00AM Competitor Class
TBD ;)


Workout of the Day: Friday 12-5-2014

Group Warm-up
50 Air Squats + 30 Burpees.

Strength
Front Squat/Bench Press – 1RM (20:00)

Conditioning
“Carols Birthday WOD”… no warm up, leave the WOD early, no matter what it says do either back squats or deadlifts!
Everyone else… AMRAP 12:00
* 10 Pistols
* 10 Ring Dips
* 10 Kettlebell Swings (53/35)
* Run 100m

6:30PM Competitor Class
TBD ;)


Workout of the Day: Saturday 11-29-2014

Group Warm-up
Instructors Choice

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

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

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

11:00 AM Competitor WOD
TBD ;)



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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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