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TUESDAY, JULY 29, 2014

Posts Tagged ‘deadlift’

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: Sunday 3-13-11

Weighted Pull Ups 3-3-3-3-3

3 rounds for time of:

  • 5 Deadlifts @70% max
  • 10 Hip Extensions
  • Bear Crawl down and back (100′)





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WOD Wednesday 1-26-11

4 rounds for time of:

  • 15 Deadlifts (185/105)
  • 15 Pull Ups





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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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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.


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