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SATURDAY, OCTOBER 25, 2014

Posts Tagged ‘GHD sit ups’

Workout of the Day: Friday 7-1-11

WOD 1: 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • 3/4 BW Squat Clean
  • GHD Sit Ups

Scaling: A/B: groups do 2x Ab Mat sit ups and scale clean weight to whatever is possible. Sub GHD 1:1 for Toes-to-Bar.

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WOD 2: Tabata… (8 rounds of 20 seconds of max reps then 10 seconds of rest)

  • Lunges
  • Double Unders
  • Ball Slams (A: 20/10, B: 30/20 C: 40/30 E: 50/40)





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Workout of the Day: Monday 5-16-11

3 rounds for time of:

  • 21 Front Squats (135/95)
  • 40′ Handstand Walk or Inch Worm
  • 30 GHS Sit Ups

 

Great classes today! 46 people tried something a little different (handstand walks and inch worms) and they all did awesome! Not everyone had Danielle’s perfect form but they did get a perfect workout with increased muscle activation! Highlights on the weakness challenge so far are that Nikki already beat her goal of 95 lb. overhead squats and John crushed double unders today getting more that 30 consecutive! Overall, it was a great Monday with classes back to a respectable level for a Monday and lot of awesome efforts! Big high-fives to new guys Eric V. and Evan F. on their first crossfit WOD today. Also, a shout out to Mike for nearly going 40′ on his hands after just trying this move a few times, Tammy also did amazing on the handstand walks (I think they are closet gymnasts, see picture)! See ya tomorrow!





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CrossFit Salem WOD: Monday 2-28-11

5 rounds for max weight of:

  • 8 Press (same weight)
  • 15 GHD Sit Ups





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WOD Thursday 1-20-11

Split Jerk 3-3-3-3-3

“burnin and lootin” 5 rounds for time of:

  • 10 Split Jerk (135/95)
  • 20 GHD sit ups





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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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