MONDAY, JULY 28, 2014

Posts Tagged ‘Burpee Box Jumps’

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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CrossFit Salem WOD: Wednesday 3-2-11

3 rounds for time of (30:00 max):

  • 500m Row
  • 30 One Arm Kettlebell Thrusters
  • 40 Med Ball Sit Ups
  • 20 Burpee Box Jumps




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Feb 27: 2014 Games Open starts


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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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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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