Posts Tagged ‘push ups’

Workout of the Day: Saturday 6-11-11

WOD 1: Team WOD, teams of three:

Complete for time: 300 Wall Ball (20/15), Max = 15:00, one person at a time


WOD 2: Different teams of three:

Complete for time: (one person at a time, in the order shown)

  • 9 x Bear Crawl Down and Back
  • 150 Push Ups
  • 9 x Lunge Down and Back

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Workout of the Day: Friday 6-3-11

WOD 1: Board Jump 200m

WOD 2: 50 Hang Squat Cleans (135/95), Max 12:00

WOD 3: EMOM (Every minute on the minute) for 10:00 complete:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Double Unders

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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.


WOD 2: AMRAP 12:00

  • 20 Push Ups
  • 20 Squats
  • 10 Pull Ups

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CrossFit Salem WOD: Wednesday 3-30-11

Sectional WOD #2: AMRAP 15:00 (as many rounds/reps as possible in 15:00 of):

  • 9 Dead Lifts (155 lbs for men/100 lbs. for women)
  • 12 Push Ups (with hand release)
  • 15 Box Jumps (24″ for men/20″ for women)


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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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