SATURDAY, MAY 30, 2015

Posts Tagged ‘400m run’

Workout of the Day: Monday 7-25-11

WOD 1: “Kelly” 5 rounds for time of:

  • 400m Run
  • 30 Box Jumps (24/18)
  • 30 Wall Ball Shots (20/15 @ 10′)

Scaling groups, A: 3 rounds, B: 4 rounds, C: 5 rounds. Scale box height and ball weight as needed. This is a long WOD but it’s all we are doing today so push yourself and try to step up to full Rx!

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Workout of the Day: Thursday 7-14-11

WOD 1: 5 rounds for time of:

  • Run 400m
  • 20 Deadlift (145/95)
  • 20 Push Ups
  • 10 Deadlifts (145/95)
  • 10 Push Ups


Max time = 30:00, Scaling deadlifts as follows. A: 75/45, B:105/65, C:145/95. Note, trainers will be keeping a close eye on your form and the second we see you loose the lumbar curve “flat back” we will drop the weight! Push ups are not on knees, ever and CFS. Use a box to raise your hands up to scale them as needed :)


$$: 100 Sit Ups or Muscle Up Practice

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Workout of the Day: Wednesday 7-6-11

WOD 1: Press 10-8-6-4-2-1 (record only the max lift)


WOD 2: “Nicole” AMRAP 20:00

  • 400m Run
  • Max Pull Ups

Record your rounds and the number of pull ups, scored on the number of pull ups!

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Workout of the Day: Tuesday 6-28-11

WOD 1: For time complete:

  • Run 800m
  • 30 Muscle Ups
  • Run 800m

Muscle ups scaled to 3 ring rows + 3 ring dips! Max time = 20:00


WOD 2: 50 Deadllifts at 50% of 1RM (one rep max)


$$: Handstand Push Up skill work

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Workout of the Day: Monday 6-27-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups


WOD 2: 3 rounds for time of:

  • 15 Sumo Dead Lift High Pulls (95/65)
  • 21 Push Ups
  • Run 400m

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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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