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THURSDAY, OCTOBER 23, 2014

Posts Tagged ‘Jackie’

Workout of the Day: Thursday 10-4-2012

Warm Up: AMRAP 3:00

  • 10 Lunges
  • 10 Squat Jumps
  • 10 Push Ups

 

Strength WOD: Back Squats 5-5-5-5-5

 

METCON: “Jackie” Complete for time:

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups





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Workout of the Day: Tuesday 6-12-2012


WOD 1: “Jackie” Extended version: Complete for time:

  • Row 1000m
  • 50 Thrusters (45/35)
  • 30 Pull Ups
  • Row 500m
  • 25 Thrusters (45/35)
  • 15 Pull Ups
  • Row 250m
  • 15 Thrusters (45/35)
  • 10 Pull Ups

WOD 2: Pick one:

  • 60 GHD Sit Ups
  • 150 Ab Mat Sit Ups
  • 80 Toes to Bar

 





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Workout of the Day: Monday 01-02-12

WOD 1: “Jackie” for time complete:

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

WOD 2: “Smackie” ok… I made that name up! Complete for time:

  • 10 x Down and Back Shuttle Runs with a plate (45/25)
  • 50 Touch N’ Goes (touch the ground the then lockout the plate overhead)
  • 30 Sit Ups (touch ground behind you and in front of you with the plate)

$$: 30 GHD Back Extensions, 30 GHD Hip Extensions





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Workout of the Day: Friday 7-15-11

WOD 1: “Jackie” for time complete:

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

———————————————————————-

WOD 2: AMRAP 12:00

  • Run 200m
  • 12 Burpees

———————————————————————-

$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)





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CrossFit Salem WOD: Saturday 2-12-11

“Jackie + Smackie”

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups
  • Rest 2:00
  • 1,200m Run
  • 50 Overhead Squats (45/35)
  • 30 Dips

Reminder that Saturdays are always free for you to stop by Crossfit Salem and get in a great workout, its how we give back to the community and promote our service. 9:00am is the intro class (different WOD and slower pace), and 10:00am is the normal WOD. Bring your friends and family to this great opportunity to start your weekend off right!

 





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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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