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TUESDAY, JULY 29, 2014

Posts Tagged ‘shuttle runs’

Workout of the Day: Saturday 6-25-11

Team WOD Saturday! Teams of three/four complete the following events:

  1. Team run (to Anytime Fitness parking lot), 100 team thruster throws with the med. ball, run back (total distance = 0.8 miles). Record team time!
  2. Teams have one person hang from the pull up bars while the others complete as many sit ups as possible, rotate until each person gets three turns! Record the total number of team sit ups.
  3. Shuttle run competition. Fro 5:00 each team has one member at a time run a 50′ down and back shuttle run. Record the total team shuttle runs achieved in 5:00.

Thanks to the awesome people that came down and made our free Saturday WODs great at 9/10am today!





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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie

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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.


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