pano1-new
WEDNESDAY, NOVEMBER 26, 2014

Posts Tagged ‘lunges’

Workout of the Day: Wednesday 6-1-11

WOD 1: 100 Thrusters (Max 18:00)

  • A: 35 lbs/PVC

  • B: 0.33 BW/0.20 BW

  • C: 0.5 BW/0.33 BW

  • Elite: 0.75 BW/0.5 BW

This WOD is not for time but for max weight. Record the lowest weight you lift and the number completed in 18:00 or 100 whatever comes first. The above percentage are guidelines, if you can go heavier with perfect form, do it!

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

WOD 2: AMRAP 12:00

  • Lunge down and back
  • 20 Ring Dips

A: Lunge down only, box dips

B: Lunge down and back, assisted ring dips

C: Lunge down and back with plate overhead (25/10), unassisted ring dips

Elite: Lunge down and back with plate overhead (45/25), weighted dips (20/5)





Read more ...

Workout of the Day: Tuesday 5-24-11

WOD1: 2 rounds for time:

  • Lunge 100m with med ball (20/15)
  • Run 800m with med ball
  • 20 reps of “Goat Work” or 40 Sit Ups
  • Rest 2:00

100m is out to the first speed bump and back. Regionals athletes use 45/25 plates overhead and do 30 GHD Sit Ups for goat work. Max time = 22:00

WOD2:

Thruster 2-2-2-2-2

Go for max weight, make sure hips are below knees on the squat!

$$: 25 Tire flips or 7 rope climbs





Read more ...

Workout of the Day: Tuesday 5-17-11

AMRAP 10:00

  • 15 Power Snatch (75/45)
  • 30 Double Unders

 

AMRAP 10:00

  • Run 200m
  • 16 Lunges
  • 12 GHD Hip Extensions

 

Another great day completed, good job on the PR’s on the first workout… I heard Tyler and Kristin say they added 2 rounds over the first time they did it at sectionals (good news for our team for sure)!





Read more ...

CrossFit Salem WOD: Tuesday 3-22-11

For time complete:

  • 70 Burpees
  • 60 Sit Ups
  • 50 Kettlebell Swings
  • 40 Pull Ups
  • 30 Handstand Push Ups





Read more ...

CrossFit Salem WOD: Wednesday 2-16-11

Advanced WOD: (intermediate and beginner levels scaled some movements)

Split up any way and complete for time (25:00 max):

  • 2,000m Row
  • 10 rope climbs (15′)
  • 200 Lunges
  • 75 Clapping Push Ups





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.