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).

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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: 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

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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 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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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.

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