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THURSDAY, AUGUST 21, 2014

Posts Tagged ‘rope climb’

Workout of the Day: Tuesday 8-9-11

WOD 1: Max Reps of BW Front Squat in 8:00

WOD 2: AMRAP 15:00

  • One rope climb
  • 200m with plate/s (45/25)

A: 25/10 B: 35/15 C: 45/25 E: 55/35

$$: 2:00 Plank





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Workout of the Day: Thursday 8-4-11

WOD 1: Deadlift 1.5x BW for 50 reps, stop every 5 and complete 15 double unders. All for time.

WOD 2: Thrusters 10-10-10-10 (record all sets)

$$: 10 Rope climbs





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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.

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WOD 2: Overhead Squat 3 – 3 – 3

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$$: Max consecutive double unders, record score!





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Workout of the Day: Thursday 6-2-11

3 rounds for time of:

  • 1 rope climb
  • 30 box jumps (30″/24″)
  • 30 Burpees (sideways jump over ab mat)





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CrossFit Salem WOD: Wednesday 2-16-11

Advanced WOD: (intermediate and beginner levels scaled some movements)

Split up any way and complete for time (25:00 max):

  • 2,000m Row
  • 10 rope climbs (15′)
  • 200 Lunges
  • 75 Clapping 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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