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SATURDAY, OCTOBER 25, 2014

Posts Tagged ‘Karen’

Workout of the Day: Friday 7-29-11

WOD 1: “Karen” 150 Wall Ball Shots for time (20/15 @ 10′)

WOD 2: 500m Row for time.

WOD 3: Tabata:

  • Waiters Walk (70/53 guys, 44/35 girls)
  • Squat Holds





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CrossFit Salem WOD: Wednesday 3-9-11

“Karen plus”

-150 Wall Ball Shots (stop every minute and do 6 burpees)

Max 4-rep Overhead Squat





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WOD Wednesday 1-19-11

Karen +Stuff:

  • 150 Wall Ball Shots (“Karen” @ 20/15 med. ball weights)
  • Row 1k
  • 150 Wall Ball Shots
  • Row 1k
  • 200 Push Ups





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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

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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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