pano1-new
WEDNESDAY, OCTOBER 22, 2014

Posts Tagged ‘ring rows’

Workout of the Day: Tuesday 7-12-11

SKILL: Sled Drag

WOD 1: Complete for time: (Max = 20:00)

  • 200m Lunges
  • 100 Overhead Squats (45/35)
  • Run 1 Mile (1600m)

A: Scale OHS as needed, 100m lunges. B/C: as written. E: 75/55 OHS.

WOD 2: AMRAP 8:00

  • 12 Push Ups
  • 12 Ring Rows

$$: 3 x backwards sprints between the speed bumps (about 50m).





Read more ...

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





Read more ...

Workout of the Day: Tuesday 6-7-11

WOD 1: Complete for time: (20:00 max)

  • Anytime Fitness Loop (0.8 miles around Anytime Fitness and back)
  • 50 Handstand Push Ups
  • 75 Ring (Body) Rows
  • 100 Sit Ups

————————————————————————————————————

WOD 2: Deadlift 5-5-5-5-5





Read more ...

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





Read more ...

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





Read more ...

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.