Posts Tagged ‘box jumps’

Workout of the Day: Monday 7-25-11

WOD 1: “Kelly” 5 rounds for time of:

  • 400m Run
  • 30 Box Jumps (24/18)
  • 30 Wall Ball Shots (20/15 @ 10′)

Scaling groups, A: 3 rounds, B: 4 rounds, C: 5 rounds. Scale box height and ball weight as needed. This is a long WOD but it’s all we are doing today so push yourself and try to step up to full Rx!

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Workout of the Day: Thursday 6-2-11

3 rounds for time of:

  • 1 rope climb
  • 30 box jumps (30″/24″)
  • 30 Burpees (sideways jump over ab mat)

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Workout of the Day: Friday 5-20-11

WOD 1: 21-15-9 reps for time of:

  • Deadlift (225/145)
  • Box Jumps (24″/18″)

WOD 2: For time complete:

  • Run 1000m
  • 30 Handstand Push Ups
  • Row 1000m

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CrossFit Salem WOD: Wednesday 3-30-11

Sectional WOD #2: AMRAP 15:00 (as many rounds/reps as possible in 15:00 of):

  • 9 Dead Lifts (155 lbs for men/100 lbs. for women)
  • 12 Push Ups (with hand release)
  • 15 Box Jumps (24″ for men/20″ for women)


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CrossFit Salem WOD: Saturday 2-19-11

3 rounds for time of:

Basic Intermediate Advanced
Pull Ups 12 17 21
Wall Ball 12 17 21
Box Jumps 12 17 21
Push Ups 12 17 21

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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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