TUESDAY, JUNE 30, 2015

Posts Tagged ‘RUNNING’

Workout of the Day: Friday 6-10-11

WOD 1: “Frelen”

5 rounds for time of:

  • 800m Run
  • 15 Dumbbell Thrusters
  • 20 Pull Ups

Max time = 40:00, Scaling groups as follows:

  • A: 3 rounds, Dumbbell = 20/10
  • B: 4 rounds, Dumbbell = 25/15
  • C: 5 rounds, Dumbbell = 35/25
  • Elite: 6 rounds, Dumbbell = 45/30

This is a tough long workout but if you finish under 20:00 then keep going and bump up to the next scaling group!


$$: 100 Push Ups

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Workout of the Day: Tuesday 6-7-11

WOD 1: Complete for time: (20:00 max)

  • Anytime Fitness Loop (0.8 miles around Anytime Fitness and back)
  • 50 Handstand Push Ups
  • 75 Ring (Body) Rows
  • 100 Sit Ups


WOD 2: Deadlift 5-5-5-5-5

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Workout of the Day: Monday 5/30/11

“Memorial Day Murph”

Complete for time wearing a 20 lb. weight vest:

  • 1 mile run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile run

Of course as always we had scaling options so that not everyone did this exact same WOD, it was a great turn out and I am proud of the CFS crew for coming out and showing support on Memorial day!

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Workout of the Day: Tuesday 5-24-11

WOD1: 2 rounds for time:

  • Lunge 100m with med ball (20/15)
  • Run 800m with med ball
  • 20 reps of “Goat Work” or 40 Sit Ups
  • Rest 2:00

100m is out to the first speed bump and back. Regionals athletes use 45/25 plates overhead and do 30 GHD Sit Ups for goat work. Max time = 22:00


Thruster 2-2-2-2-2

Go for max weight, make sure hips are below knees on the squat!

$$: 25 Tire flips or 7 rope climbs

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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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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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