pano1-new
SUNDAY, DECEMBER 21, 2014

Posts Tagged ‘Grace’

Workout of the Day: Thursday 7-19-2012

WOD 1: “Grace” 30 reps ground to overhead (135/95)

E group: “Heavy Grace” at 155/105.. do it!

WOD 2: AMRAP 12:00

  • Med Ball 150m Run (20/15)
  • 15 Sit Ups with Med Ball (20/15)





Read more ...

Workout of the Day: Wednesday 4-18-2012

WOD 1: “Grace” 30 reps for time: Power Clean and Jerk (135/95… scaled as needed, go heavy)

WOD 2: AMRAP 15:00:

  • 10 Toes to bar
  • 10 Overhead Squats (95/65)
  • 10 Lunges (Bar on back 95/65)

Scaling: A: 45/25 B: 65/45 C: Rx

—————————————————————————————————

Team Training: Coach Amy perfects our Snatch technique!

amylift_sm





Read more ...

Workout of the Day: Thursday 2-2-2012

WOD 1: “Grace” 30 reps for time, ground to overhead (135/95)

Scaling: A: 75/35 B: 95/65 C:135/95 E:165/105

WOD 2: 5 rounds for time of: (Max 18:00)

  • 15 Wall Ball (scale WB as needed)
  • 15 Sit Ups

WOD 2 Advanced: 10 rounds for time of: (Max 23:00)

  • 15 Wall Ball (20/15)
  • 10 Toes to bar

$$: 5 partner sprints





Read more ...

Workout of the Day: Wednesday 7-13-11

WOD 1: “Grace”

30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.

———————————————————————————————————————————–

WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)

  • in 4:00 Row 500m and then complete max reps of one arm kettlebell push press.

Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.

————————————————————————————————————————————

$$: Bear Crawl D&B x 3 forwards, 3 backwards.


Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.