Posts Tagged ‘ring dips’

Workout of the Day: Tuesday 6-28-11

WOD 1: For time complete:

  • Run 800m
  • 30 Muscle Ups
  • Run 800m

Muscle ups scaled to 3 ring rows + 3 ring dips! Max time = 20:00


WOD 2: 50 Deadllifts at 50% of 1RM (one rep max)


$$: Handstand Push Up skill work

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Workout of the Day: Monday 6-13-11

WOD 1: Complete as many rounds as possible in 15 minutes of:

1 Rope Climb
10 Ring Dips
15 Wall Ball (20/15)

~ Sub 10 pull ups for 1 rope climb today! E group add weight to the dips and go 25/20 on Med Balls.


WOD 2: Overhead Squat 3 – 3 – 3


$$: Max consecutive double unders, record score!

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Workout of the Day: Wednesday 6-1-11

WOD 1: 100 Thrusters (Max 18:00)

  • A: 35 lbs/PVC

  • B: 0.33 BW/0.20 BW

  • C: 0.5 BW/0.33 BW

  • Elite: 0.75 BW/0.5 BW

This WOD is not for time but for max weight. Record the lowest weight you lift and the number completed in 18:00 or 100 whatever comes first. The above percentage are guidelines, if you can go heavier with perfect form, do it!


WOD 2: AMRAP 12:00

  • Lunge down and back
  • 20 Ring Dips

A: Lunge down only, box dips

B: Lunge down and back, assisted ring dips

C: Lunge down and back with plate overhead (25/10), unassisted ring dips

Elite: Lunge down and back with plate overhead (45/25), weighted dips (20/5)

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CrossFit Salem WOD: Friday 2-4-11

“Elizabeth” 21-15-9 reps for time of:

  • Squat Cleans (135/95)
  • Ring Dips


Great efforts all around on this WOD today at CFS! A couple of stand out performances are Ashley, Chelsey, Jeremy, and others going it Rx for the first time! Ariel (a high school athlete) doing 85 lb. squat cleans, Teresa really increasing her weight to 65 lb. squat cleans, and of course Bejan with a sub 5 min. performance. The energy was through the roof at the 6:00pm WOD and it just felt great to be here!

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WOD Friday 1-7-11

1. Tabata: 20 seconds as many reps as possible followed by 10 seconds rest, 8

  • Ring Rows
  • Sit Ups
  • Ring Dips
  • Supermans

2. 3 rounds for time of…

  • 10 x Med Ball Shuttle Run
  • 25 x Kettlebell Dead Lifts

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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