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SUNDAY, NOVEMBER 23, 2014

Posts Tagged ‘bear crawl’

Workout of the Day: Tuesday 7-26-11

WOD 1: Overhead Squats 5-5-5-5-5

WOD 2: Weighted Lunges 8-8-8-8-8 (bar on back)

WOD 3: Complete for time (10:00 Max)

  • Bear Crawl Down and Back x 3
  • 150 Double Unders (3:1)

$$: 50 Hip Extensions





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Workout of the Day: Saturday 7-16-11

WOD 1: As individuals complete AMRAP 8:00 of:

  • 12 Touch n’ Goes (like a burpee without the push up… touch the ground and jump and clap overhead).
  • 12 Sit Ups (Ab Mat, touch toes)

WOD 2: As a team of two complete for time:

  • 10 x bear crawls down and back (20 total), split anyway between two people, ones goes at a time.
  • 10 x lunges down and back
  • 8 x crab walks down and back
  • 8 x backwards bunny hop down and back
  • 6 x Burpee broad jumps down and back

Max time = 20:00, enjoy!! Saturdays may be free but you’ll pay in sweat or blood!



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Workout of the Day: Thursday 7-7-11

SKILL: Rope Climbs

WOD: Complete for time:

  • Bear crawl down and back twice (forwards and backwards, 90′)
  • 25 Front Squats
  • 25 Burpee Box Jumps
  • Broad Jump down and back twice
  • 25 Front Squats
  • 25 Burpee Box Jumps
  • Crab Walk down and back twice

$$: 200 double unders or 600 singles

 





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Workout of the Day: Saturday 6-11-11

WOD 1: Team WOD, teams of three:

Complete for time: 300 Wall Ball (20/15), Max = 15:00, one person at a time

——————————————————————————

WOD 2: Different teams of three:

Complete for time: (one person at a time, in the order shown)

  • 9 x Bear Crawl Down and Back
  • 150 Push Ups
  • 9 x Lunge Down and Back



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CrossFit Salem WOD: Sunday 3-13-11

Weighted Pull Ups 3-3-3-3-3

3 rounds for time of:

  • 5 Deadlifts @70% max
  • 10 Hip Extensions
  • Bear Crawl down and back (100′)





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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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