FRIDAY, JULY 03, 2015

Posts Tagged ‘rowing’

Workout of the Day: Friday 6-24-11

WOD 1: Max Bench Press.

Ok, we have never in nearly 1,000 WOD’s done this at CFS. So in the interest of variety and appeasing the gym mullets here you go! Every lift gets a spotter! Any lift over 225 lbs. gets a spotter on both ends of the bar! Team up and you have 12:00 to swell up your chesticles and strut like a globo gym-troll (without the mirrors sadly).


WOD 2: Complete all for time:

  • 5,000m Row
  • 200 Push Ups (oh yeah, making you pay for WOD 1).

Scaling groups: A: 3,000m/75 B: 4,000m/125 C: 5,000m/200. Split up the rowing and push ups any way you want!


$$: 3 partner sprints BACKWARDS.

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Workout of the Day: Thursday 5-26-11

WOD 1: “Are you mad… yup!”

5 rounds for time of:

  • Max meters on the rower in 2:00
  • 30 sec. Rest
  • Max Wall Ball in 2:00
  • 30 sec. Rest
  • Max Sit Ups in 2:00
  • 30 sec. Rest

A group = 3 rounds, B = 4 rounds, C = 5 rounds

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Workout of the Day: Friday 5-20-11

WOD 1: 21-15-9 reps for time of:

  • Deadlift (225/145)
  • Box Jumps (24″/18″)

WOD 2: For time complete:

  • Run 1000m
  • 30 Handstand Push Ups
  • Row 1000m

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CrossFit Salem WOD: Wednesday 3-2-11

3 rounds for time of (30:00 max):

  • 500m Row
  • 30 One Arm Kettlebell Thrusters
  • 40 Med Ball Sit Ups
  • 20 Burpee Box Jumps




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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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