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)

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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


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

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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)!

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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

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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

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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