Posts Tagged ‘Amanda’

Workout of the Day: Thursday 9-13-2012

Strength WOD: Hang Snatch 3-3-3-3-3-3 (record Max)

Adv. METCON: “Amanda” 9-7-5 reps for time of:

  • Muscle Ups
  • Snatch (squat or power, 135/95)


Reg. METCON: 20-20-20 reps for time of:

  • Pull Ups
  • Ring Dips
  • Power Snatch (95/65)

Read more ...

Workout of the Day: Wednesday 5-2-2012

Advanced WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

WOD 1: AMRAP 15:00

  • 10 x Kettlebell Power Snatch (53/35)
  • 10 Pull Ups
  • 10 Ring Dips
  • 10 Squats (with kettlebell on shoulder)


WOD 2: AMRAP 10:00

  • Run 200m
  • 30 Double Unders (40 if broken, 120 singles)

Read more ...

Workout of the Day: Monday 8-22-11

WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

Alternate WOD 1: (if you can’t do both items above)

For time complete 90-60-30 reps of:

  • Hang Squat Snatch
  • Double Unders (3:1 Singles)

Max time = 15:00, Scaling groups: A :PVC/PVC, B: 15/15, C: 45/35, E: 65/45

WOD 2: Run 1,600m + 80 push ups, split anyway (Max: 15:00)

$$: 02:00 Handstand Hold

Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


Forgot Password?
Join Us


Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.