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)
$$: 50 Hip Extensions
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WOD 1: As individuals complete AMRAP 8:00 of:
WOD 2: As a team of two complete for time:
Max time = 20:00, enjoy!! Saturdays may be free but you’ll pay in sweat or blood!
SKILL: Rope Climbs
WOD: Complete for time:
$$: 200 double unders or 600 singles
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)
Weighted Pull Ups 3-3-3-3-3
3 rounds for time of:
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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