FRIDAY, JULY 25, 2014

Posts Tagged ‘push ups’

CrossFit Salem WOD: Monday 3-7-11

1. 4 rounds for max weight:

  • 10 x back squat
  • 100 double unders

2. 4 rounds for max weight:

  • 8 x deadlifts
  • 40 push ups

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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: Friday 2-11-11

Intensity Day!

  • 75 Med Ball Cleans (5:00 max time)
  • 2:00 Max Push Press (75/55)
  • 2:00 Max Double Unders
  • 2:00 Max Lunges (90/45)
  • 2:00 Max Sit Ups (Ab Mat)
  • 2:00 Max Shuttle Run (50′)
  • 2:00 Max Push Ups (Hand Release)
  • 2:00 Max Ball Slams (50/30)

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CrossFit Salem WOD: Tuesday 2-8-11

6 rounds for time of:

  • 22 Lunges
  • 22 Push Ups
  • 22 Sit Ups

3-3-3-3-3 reps for weight of:

  • Kettlebell/Dumbbell Squat Cleans

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Feb 27: 2014 Games Open starts


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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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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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