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SATURDAY, NOVEMBER 01, 2014

Category: Upcoming WODs

Workout of the Day: Sunday 11-2-2014

Group Warm-up
Instructors Choice

4:00PM Class
A: 20:00 Snatch Practice – Build to a heavy single

B. Complete for time: Split anyway
* Run 1600m
* 100 Wall Ball Shots
* 100 Ring Rows (Rx = back on the floor)

Scale way back if you plan on doing the Battle Series WOD on Monday!!!!!


Workout of the Day: Saturday 11-1-2014

Group Warm-up
Instructors Choice

8:00AM Class
AMRAP 20:00
* Row 600m
* 30 Push Ups
* 30 Sit Ups
* 30 Squats

9:00/10:00AM Free Class
Skill: Thrusters
WOD 1: AMRAP 10:00
* 6 Thrusters (75/45)
* 6 Burpees over the bar
* Run 100m

WOD 2: AMRAP 10:00
* 20 Sit Ups
* 100 Single Unders (30 DU)
* 10 Ring Rows

11:00AM Competitor Class
TBD ;)


Workout of the Day: Tuesday 10-21-2014

Group Warm-up
4:00 partner med ball toss (anyway)

Basics Class
Skill: Handstand Push Ups, Pull Ups

WOD: AMRAP 12:00
* 10 Box Jumps or Step ups
* 8 Pike or box HSPU
* 6 Thrusters (1 KB)

Strength
Press
* 5 x 40% warm up set
* 5 x 50% warm up set
* 3 x 60% warm up set
* 5 x 75% working set
* 3 x 85% working set
* 1+ x 95% (as many reps as possible)

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

Conditioning
EMOM 15:00
* 10 Toes to Bar
* 10 Burpees (jump on plate)
* 10 Weighted Lunges (70/53 KB)

Scaling: A: 6’s, B: 8’s C: Rx E: 12’s


Upcoming News & Announcements

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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