Posts Tagged ‘burpees’

CrossFit Salem WOD: Wednesday 3-9-11

“Karen plus”

-150 Wall Ball Shots (stop every minute and do 6 burpees)

Max 4-rep Overhead Squat

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CrossFit Salem WOD: Saturday 2-26-11

Team WOD:

Teams of two people complete the following drills for max reps in 5:00. In all activities one partner goes at a time for 20 seconds and then they alternate (teams of two).

  • 50′ shuttle runs / Burpees
  • Burpees / 50′ shuttle runs
  • Overhead Squats / Sit Ups
  • Sit Ups / Overhead Squats

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Trainers doing some Hang Cleans and Burpees



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CrossFit Salem WOD: Tuesday 2-15-11

“Annie” 50-40-30-20-10 reps for time of:

  • Double Unders
  • Sit Ups

Hang Squat Cleans 5-5-5

AMRAP 8:00

  • 5 Hang Squat Cleans (95/65)
  • 5 Burpees

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CrossFit Salem WOD: Wednesday 2-9-11

AMRAP 20:00 (as many rounds as possible in 20:00) of:

  • 5 Back Squat (225/135)
  • 10 Toes To Bar
  • 15 Box Jumps

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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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