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SATURDAY, NOVEMBER 22, 2014

Posts Tagged ‘ball slams’

Workout of the Day: Friday 7-1-11

WOD 1: 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • 3/4 BW Squat Clean
  • GHD Sit Ups

Scaling: A/B: groups do 2x Ab Mat sit ups and scale clean weight to whatever is possible. Sub GHD 1:1 for Toes-to-Bar.

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WOD 2: Tabata… (8 rounds of 20 seconds of max reps then 10 seconds of rest)

  • Lunges
  • Double Unders
  • Ball Slams (A: 20/10, B: 30/20 C: 40/30 E: 50/40)





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CrossFit Salem WOD: Friday 2-11-11

Intensity Day!

  • 75 Med Ball Cleans (5:00 max time)
  • 2:00 Max Push Press (75/55)
  • 2:00 Max Double Unders
  • 2:00 Max Lunges (90/45)
  • 2:00 Max Sit Ups (Ab Mat)
  • 2:00 Max Shuttle Run (50′)
  • 2:00 Max Push Ups (Hand Release)
  • 2:00 Max Ball Slams (50/30)





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CrossFit Salem WOD: Wednesday 2-9-11

AMRAP 20:00 (as many rounds as possible in 20:00) of:

  • 5 Back Squat (225/135)
  • 10 Toes To Bar
  • 15 Box Jumps





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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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