Posts Tagged ‘overhead squats’

CrossFit Salem WOD: Tuesday 3-15-11

10-20-30-20-10 reps for time of:

  • Double Unders
  • Overhead Squats
  • Burpees

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CrossFit Salem WOD: Saturday 2-26-11

Team WOD:

Teams of two people complete the following drills for max reps in 5:00. In all activities one partner goes at a time for 20 seconds and then they alternate (teams of two).

  • 50′ shuttle runs / Burpees
  • Burpees / 50′ shuttle runs
  • Overhead Squats / Sit Ups
  • Sit Ups / Overhead Squats

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CrossFit Salem WOD: Monday 2-7-11

21-15-9 reps for time of:

  • Overhead Squats
  • Bar Muscle Ups

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WOD Sunday 1-16-11

“Nancy on a lake” 5 rounds for time of:

  • 400m Row
  • 15 Overhead Squats (95/65)

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WOD Monday 1-3-11

3 rounds for time of:

  • Run 400m
  • 30 Overhead Squats (75/55)
  • 21 Pull Ups

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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