Posts Tagged ‘row’

CrossFit Salem WOD: Saturday 2-12-11

“Jackie + Smackie”

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups
  • Rest 2:00
  • 1,200m Run
  • 50 Overhead Squats (45/35)
  • 30 Dips

Reminder that Saturdays are always free for you to stop by Crossfit Salem and get in a great workout, its how we give back to the community and promote our service. 9:00am is the intro class (different WOD and slower pace), and 10:00am is the normal WOD. Bring your friends and family to this great opportunity to start your weekend off right!


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WOD Saturday 1-29-11

The Gauntlet… Yeah it was pretty awesome!

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WOD Saturday 1-22-11

10 rounds, 1:00 each round of:

  • 5 Power Snatch (95/65)
  • 5 Touch n’ Goes
  • Max Push Ups

10 rounds for max meters

  • Row 1:00
  • Rest 30 sec.

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WOD Wednesday 1-19-11

Karen +Stuff:

  • 150 Wall Ball Shots (“Karen” @ 20/15 med. ball weights)
  • Row 1k
  • 150 Wall Ball Shots
  • Row 1k
  • 200 Push Ups

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WOD Sunday 1-16-11

“Nancy on a lake” 5 rounds for time of:

  • 400m Row
  • 15 Overhead Squats (95/65)

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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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