SUNDAY, JULY 05, 2015

Posts Tagged ‘pull ups’

CrossFit Salem WOD: Thursday 3-3-11


5 Pull-ups; 10 Push-ups; 15 Squats. As many rounds as possible in 20 minutes.

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CrossFit Salem WOD: Saturday 2-19-11

3 rounds for time of:

Basic Intermediate Advanced
Pull Ups 12 17 21
Wall Ball 12 17 21
Box Jumps 12 17 21
Push Ups 12 17 21

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CrossFit Salem WOD: Saturday 2-12-11

“Jackie + Smackie”

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups
  • Rest 2:00
  • 1,200m Run
  • 50 Overhead Squats (45/35)
  • 30 Dips

Reminder that Saturdays are always free for you to stop by Crossfit Salem and get in a great workout, its how we give back to the community and promote our service. 9:00am is the intro class (different WOD and slower pace), and 10:00am is the normal WOD. Bring your friends and family to this great opportunity to start your weekend off right!


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Pull ups at CrossFit Salem

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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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


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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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