Posts Tagged ‘Elizabeth’

Workout of the Day: Monday 6-20-11

WOD 1: “Elizabeth” 21-15-9 reps for time of:

  • Squat Clean (135/95)
  • Ring Dip

In order to do this workout Rx and get your name on the leaderboard you gotta do the weight listed above and unassisted full ring dips, go for it!!

Scaled Weights: A: 45/25 B: 75/45 C: 105/75 E: 135/95

WOD 2: AMRAP 12:00

  • Lunge Down
  • 25 Sit Ups
  • Lunge Backwards Back
  • 10 Handstand Push Ups

A/B groups scale handstand push ups to presses with dumbbells or kick ups on the wall and use ab mats to get a slight inverted push up. C/E group use 25 pound plates and an ab mat for HSPU’s (games standard). E group put a 25/10 pound plate overhead on the lunges!

$$: Row 2k, 15 mucle ups, or run 2 x 400m for time!

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CrossFit Salem WOD: Friday 2-4-11

“Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips


Great efforts all around on this WOD today at CFS! A couple of stand out performances are Ashley, Chelsey, Jeremy, and others going it Rx for the first time! Ariel (a high school athlete) doing 85 lb. squat cleans, Teresa really increasing her weight to 65 lb. squat cleans, and of course Bejan with a sub 5 min. performance. The energy was through the roof at the 6:00pm WOD and it just felt great to be here!

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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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