Posts Tagged ‘deadlift’

Workout of the Day: Thursday 9-15-11

WOD 1: EMOM 20:00 (every minute on the minute complete for max rounds out of 20)

  • 2 Deadlifts
  • 6 Bar facing burpees (jump over the bar)

Scaling groups, recommended deadlift weight: A: 135/75 B: 185/115 C: 225/145 E: 295/165 Bejan: 365/185

WOD 2: Complete for time: (switch the order for some as needed)

  • Row 800m
  • Run 800m

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Workout of the Day: Thursday 8-4-11

WOD 1: Deadlift 1.5x BW for 50 reps, stop every 5 and complete 15 double unders. All for time.

WOD 2: Thrusters 10-10-10-10 (record all sets)

$$: 10 Rope climbs

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Workout of the Day: Tuesday 6-14-11

WOD 1: 100 push ups

This WOD is not for time, but there is a 10:00 Max, record only the number of sets required to achieve 100 push ups. One set means you are on hands and toes, nothing else touches the ground in the up position. In the down position touch chest to deck (no hand release needed). Your goal is to get the least number of sets, rest as needed in between. If you can get 50 twice (which is pretty hard) then that is two sets and it is better than three sets of 40, 30, and 30.


WOD 2: “Diane”

21-15-9 reps for time of:

  • Deadlift
  • Handstand Push Ups

Deadlift Scaling, A:115/75, B:185/115 C: 225/165

Modify the handstand push ups as needed, options are kick ups, box HSPU’s, or partial HSPU’s with Ab Mats. E groupers use the games standards with 25’s and and Ab Mat between them!


$$: 2 x 400m runs for time + 5 partner sprints outside between the speed bumps!

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Workout of the Day: Tuesday 5-31-11

WOD 1:

Deadlift 5 x 5 @ 40%, 50%, 60%, 65%, and 70% of one rep max.

WOD 2:

AMRAP 12:00

  • 10 Press @ 1/2 BW (or 10 HSPU)
  • 25 Sit Ups

$$: Goat Work…. this challenge is almost over!

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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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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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