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THURSDAY, DECEMBER 18, 2014

Posts Tagged ‘push ups’

CrossFit Salem WOD: Wednesday 2-2-11

AMRAP 20:00 “Scary Mary”

  • 12 Push Ups (on Dumbbells)
  • 10 Pistols (one legged squats)
  • 8 Ring Rows





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WOD Saturday 1-29-11

The Gauntlet… Yeah it was pretty awesome!





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WOD Saturday 1-22-11

10 rounds, 1:00 each round of:

  • 5 Power Snatch (95/65)
  • 5 Touch n’ Goes
  • Max Push Ups

10 rounds for max meters

  • Row 1:00
  • Rest 30 sec.





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WOD Wednesday 1-19-11

Karen +Stuff:

  • 150 Wall Ball Shots (“Karen” @ 20/15 med. ball weights)
  • Row 1k
  • 150 Wall Ball Shots
  • Row 1k
  • 200 Push Ups





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WOD Friday 1-14-11

“Helen” 3 rounds for time of:

  • 400m run
  • 21 kettlebell swings
  • 12 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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