Posts Tagged ‘sit ups’

Workout of the Day: Wednesday 7-27-11

WOD 1: “Lynne” 5 rounds for max reps:

  • Bodyweight Bench Press
  • Max Pull Ups

This WOD is not for time, but we will stop in time to complete the second WOD. Record total reps and BW used (Ex. 120 reps @ 1/2 BW + red band). Bodyweight bench means if you weight 165 lbs. then 165 lbs. is what you bench.

WOD 2: AMRAP 10:00

  • 20 Squats
  • 20 Sit Ups

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Workout of the Day: Saturday 7-16-11

WOD 1: As individuals complete AMRAP 8:00 of:

  • 12 Touch n’ Goes (like a burpee without the push up… touch the ground and jump and clap overhead).
  • 12 Sit Ups (Ab Mat, touch toes)

WOD 2: As a team of two complete for time:

  • 10 x bear crawls down and back (20 total), split anyway between two people, ones goes at a time.
  • 10 x lunges down and back
  • 8 x crab walks down and back
  • 8 x backwards bunny hop down and back
  • 6 x Burpee broad jumps down and back

Max time = 20:00, enjoy!! Saturdays may be free but you’ll pay in sweat or blood!

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Workout of the Day: Thursday 7-14-11

WOD 1: 5 rounds for time of:

  • Run 400m
  • 20 Deadlift (145/95)
  • 20 Push Ups
  • 10 Deadlifts (145/95)
  • 10 Push Ups


Max time = 30:00, Scaling deadlifts as follows. A: 75/45, B:105/65, C:145/95. Note, trainers will be keeping a close eye on your form and the second we see you loose the lumbar curve “flat back” we will drop the weight! Push ups are not on knees, ever and CFS. Use a box to raise your hands up to scale them as needed :)


$$: 100 Sit Ups or Muscle Up Practice

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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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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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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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    • 503-931-7727
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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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