Posts Tagged ‘Bear Crawls’

Workout of the Day: Wednesday 7-13-11

WOD 1: “Grace”

30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.


WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)

  • in 4:00 Row 500m and then complete max reps of one arm kettlebell push press.

Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.


$$: Bear Crawl D&B x 3 forwards, 3 backwards.

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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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