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TUESDAY, SEPTEMBER 02, 2014

Posts Tagged ‘run’

Workout of the Day: Wednesday 5-18-11

For time complete:

  • 5 Heavy Overhead Press (185/135)
  • Run 1200m
  • 10 Heavy Overhead Press (155/105)
  • Run 800m
  • 15 Heavy Overhead Press (135/85)
  • Run 400m
  • 20 Heavy Overhead Press (95/65)

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Amazing classes again today, lots of people getting fit! Overhead press today was your choice between a Press, Push Press, or Push Jerk. Got something special for you tomorrow… see you there!

 

 





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CrossFit Salem WOD: Thursday 2-3-11

“Hannah”

  • 21 KettleBell Swings (53/35)
  • 21 GHD Sit Ups
  • 21 KettleBell Swings (53/35)
  • 21 GHD Sit Ups
  • Run 1200m
  • 21 KettleBell Slingshots (53/35)
  • 21 GHD Hip Extensions
  • 21 KettleBell Slingshots (53/35)
  • 21 GHD Hip Extensions





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WOD Thursday 1-27-11

  • 1 mile run
  • Max BW Bench Press in 5:00
  • 1 mile run





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WOD Tuesday 1-25-11

Front Squat 10-5-4-3-2-1

  • 800m Run
  • 50 weighted lunges
  • 800m Run
  • 50 Burpees





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WOD Tuesday 1-18-11

“Badger” 3 rounds for time of

  • 30 Squat Cleans
  • 30 Pull Ups
  • 800m run





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Upcoming News & Announcements

Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

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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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