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THURSDAY, OCTOBER 23, 2014

Posts Tagged ‘rope climb’

CrossFit Salem WOD: Wednesday 2-6-11

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 Monday 1-24-11

2 rounds for max reps, 4:00 each station

  • 15′ Rope Climb
  • Kettlebell Ground-to-overhead (70/53)
  • Toes to Bar

Yeah, we set a CFS record today with 51 people processed! 51 people are now a little sexier, you’re welcome Salem!

oh yeah, BC made the website even though he tried to hide in the corner! Nice job on the 1.5 pood bell, thats a great improvement!





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WOD Saturday 1-15-11

AMRAP 20:00 (as many rounds as possible in 20:00)

  • 1 rope climb
  • 5 handstand push ups
  • 20 box jumps





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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

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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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