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MONDAY, SEPTEMBER 22, 2014

Posts Tagged ‘pull ups’

Workout of the Day: Monday 5/30/11

“Memorial Day Murph”

Complete for time wearing a 20 lb. weight vest:

  • 1 mile run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile run

Of course as always we had scaling options so that not everyone did this exact same WOD, it was a great turn out and I am proud of the CFS crew for coming out and showing support on Memorial day!





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Workout of the Day: Monday 5-23-11

WOD 1: 2 Snatch (full squat) every minute for ten minutes for max weight.

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WOD 2: AMRAP 12:00

  • 20 Push Ups
  • 20 Squats
  • 10 Pull Ups





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Workout of the Day: Tuesday 5-10-11

Complete for time:

  • 1200m Run
  • 50 Pull Ups
  • 1200m Run
  • 50 Dips
  • 1200m Run

A: sub 800m runs, use bands. B: use bands, C:No bands E: Chest to Bar pull ups + 20 lb. weighted dips!

This was a tough cardio workout and we put a max of 35:00 on the WOD in the interest of human decency. New folks Liz and Jerry tried out Crossfit Salem for the first time and got a taste of CFS (hope they come back)! Overall, another great day, lots of people took one more important step towards being healthier than yesterday! See ya soon-





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Workout of the Day: Thursday 5-5-11

“Griffen” Helen + Griff

3 rounds for time of: (35:00 time limit)

  • 800m Run
  • 21 Kettlebell Swings (53/35)
  • 400m Run backwards
  • 21 Pull Ups





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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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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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