SUNDAY, JULY 05, 2015

Posts Tagged ‘lunges’

CrossFit Salem WOD: Wednesday 2-6-11

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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CrossFit Salem WOD: Tuesday 2-8-11

6 rounds for time of:

  • 22 Lunges
  • 22 Push Ups
  • 22 Sit Ups

3-3-3-3-3 reps for weight of:

  • Kettlebell/Dumbbell Squat Cleans

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CrossFit Salem WOD: Saturday 2-5-11

AMRAP 10:00 (teams of two)

  • Lunge 200′ with med ball
  • Max Burpee Pull Ups

AMRAP 10:00 (teams of two)

  • 1 Turkish Get Up
  • Max Double Unders

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WOD Sunday 1-30-11

10:00 AMRAP

  • 4 Dead Hang Pull Ups
  • 10 Handstand Kick Ups
  • 8 Kettlebell Swings
  • 20 Walking Lunges

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WOD Saturday 1-29-11

The Gauntlet… Yeah it was pretty awesome!

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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.

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