Posts Tagged ‘front squat’

Workout of the Day: Tuesday 8-9-11

WOD 1: Max Reps of BW Front Squat in 8:00

WOD 2: AMRAP 15:00

  • One rope climb
  • 200m with plate/s (45/25)

A: 25/10 B: 35/15 C: 45/25 E: 55/35

$$: 2:00 Plank

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Workout of the Day: Thursday 7-7-11

SKILL: Rope Climbs

WOD: Complete for time:

  • Bear crawl down and back twice (forwards and backwards, 90′)
  • 25 Front Squats
  • 25 Burpee Box Jumps
  • Broad Jump down and back twice
  • 25 Front Squats
  • 25 Burpee Box Jumps
  • Crab Walk down and back twice

$$: 200 double unders or 600 singles


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CrossFit Salem WOD: Thursday 3-31-11

Front Squat 3-3-3-3-3

3 rounds for max reps in 2:00 each round:

  • Run 200m
  • Max Wall Ball (20/15)

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WOD Tuesday 1-25-11

Front Squat 10-5-4-3-2-1

  • 800m Run
  • 50 weighted lunges
  • 800m Run
  • 50 Burpees

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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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