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SATURDAY, SEPTEMBER 20, 2014

Posts Tagged ‘burpees’

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: Sunday 5-15-11

Snatch Work and Burpees!

FYI- Sunday are a great day to work with Aron on whatever skills you need to develop. Typical Sunday classes focus more on skill work and less on Metcons and volume lifting.





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Workout of the Day: Saturday 5-7-11

“Mad Mike”

Invented by Mike Metzger, last done on 1-13-2010… he is going to basic training on Monday morning and this is how we send him off! I think this was the first WOD he made, and it sucks!

5 rounds of:

  • 21 x Snatch (75/55)
  • 21 x Burpees

In the interest of human decency we will scale this to 3 rounds for A group and 4 for B group!





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CrossFit Salem WOD: Tuesday 3-22-11

For time complete:

  • 70 Burpees
  • 60 Sit Ups
  • 50 Kettlebell Swings
  • 40 Pull Ups
  • 30 Handstand Push Ups





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CrossFit Salem WOD: Tuesday 3-15-11

10-20-30-20-10 reps for time of:

  • Double Unders
  • Overhead Squats
  • Burpees





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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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