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FRIDAY, AUGUST 01, 2014

Posts Tagged ‘double unders’

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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CrossFit Salem WOD: Monday 3-7-11

1. 4 rounds for max weight:

  • 10 x back squat
  • 100 double unders

2. 4 rounds for max weight:

  • 8 x deadlifts
  • 40 push ups





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CrossFit Salem WOD: Wednesday 2-23-11

“Mangie” for time complete:

  • 100 Double Unders
  • 100 Thrusters (45/35)
  • 100 Toes to Rings
  • 100 GHD Hip Extensions

A group = 60, B group = 85, C group = 100, E group = 100 + 250 Double Unders (25:00 max)





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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: Friday 2-11-11

Intensity Day!

  • 75 Med Ball Cleans (5:00 max time)
  • 2:00 Max Push Press (75/55)
  • 2:00 Max Double Unders
  • 2:00 Max Lunges (90/45)
  • 2:00 Max Sit Ups (Ab Mat)
  • 2:00 Max Shuttle Run (50′)
  • 2:00 Max Push Ups (Hand Release)
  • 2:00 Max Ball Slams (50/30)





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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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