Posts Tagged ‘pull ups’

Workout of the Day: Wednesday 7-27-11

WOD 1: “Lynne” 5 rounds for max reps:

  • Bodyweight Bench Press
  • Max Pull Ups

This WOD is not for time, but we will stop in time to complete the second WOD. Record total reps and BW used (Ex. 120 reps @ 1/2 BW + red band). Bodyweight bench means if you weight 165 lbs. then 165 lbs. is what you bench.

WOD 2: AMRAP 10:00

  • 20 Squats
  • 20 Sit Ups

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Workout of the Day: Friday 7-15-11

WOD 1: “Jackie” for time complete:

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups


WOD 2: AMRAP 12:00

  • Run 200m
  • 12 Burpees


$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)

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Workout of the Day: Wednesday 7-6-11

WOD 1: Press 10-8-6-4-2-1 (record only the max lift)


WOD 2: “Nicole” AMRAP 20:00

  • 400m Run
  • Max Pull Ups

Record your rounds and the number of pull ups, scored on the number of pull ups!

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Workout of the Day: Monday 6-27-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups


WOD 2: 3 rounds for time of:

  • 15 Sumo Dead Lift High Pulls (95/65)
  • 21 Push Ups
  • Run 400m

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Workout of the Day: Friday 6-10-11

WOD 1: “Frelen”

5 rounds for time of:

  • 800m Run
  • 15 Dumbbell Thrusters
  • 20 Pull Ups

Max time = 40:00, Scaling groups as follows:

  • A: 3 rounds, Dumbbell = 20/10
  • B: 4 rounds, Dumbbell = 25/15
  • C: 5 rounds, Dumbbell = 35/25
  • Elite: 6 rounds, Dumbbell = 45/30

This is a tough long workout but if you finish under 20:00 then keep going and bump up to the next scaling group!


$$: 100 Push Ups

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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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