Posts Tagged ‘lunges’

Workout of the Day: Saturday 7-16-11

WOD 1: As individuals complete AMRAP 8:00 of:

  • 12 Touch n’ Goes (like a burpee without the push up… touch the ground and jump and clap overhead).
  • 12 Sit Ups (Ab Mat, touch toes)

WOD 2: As a team of two complete for time:

  • 10 x bear crawls down and back (20 total), split anyway between two people, ones goes at a time.
  • 10 x lunges down and back
  • 8 x crab walks down and back
  • 8 x backwards bunny hop down and back
  • 6 x Burpee broad jumps down and back

Max time = 20:00, enjoy!! Saturdays may be free but you’ll pay in sweat or blood!

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Workout of the Day: Tuesday 7-12-11

SKILL: Sled Drag

WOD 1: Complete for time: (Max = 20:00)

  • 200m Lunges
  • 100 Overhead Squats (45/35)
  • Run 1 Mile (1600m)

A: Scale OHS as needed, 100m lunges. B/C: as written. E: 75/55 OHS.

WOD 2: AMRAP 8:00

  • 12 Push Ups
  • 12 Ring Rows

$$: 3 x backwards sprints between the speed bumps (about 50m).

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Workout of the Day: Tuesday 7-5-11

Shayle’s Birthday WOD!

35 rounds for time of:

  • 1 Dead Lift
  • 1 Power Clean
  • 2 Weighted Lunges (bar in front rack position)
  • 5 Push Ups (hand release for E group)

Scaling weights: A: 65/45 B: 75/55 C: 95/65 E: 135/95


$$: 30 strict dead hang pull ups, 5 outside 50m sprints.

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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.


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: Saturday 6-11-11

WOD 1: Team WOD, teams of three:

Complete for time: 300 Wall Ball (20/15), Max = 15:00, one person at a time


WOD 2: Different teams of three:

Complete for time: (one person at a time, in the order shown)

  • 9 x Bear Crawl Down and Back
  • 150 Push Ups
  • 9 x Lunge Down and Back

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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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