WOD 1: Board Jump 200m
WOD 2: 50 Hang Squat Cleans (135/95), Max 12:00
WOD 3: EMOM (Every minute on the minute) for 10:00 complete:
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WOD 1: “Are you mad… yup!”
5 rounds for time of:
A group = 3 rounds, B = 4 rounds, C = 5 rounds
WOD1: 2 rounds for time:
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
Go for max weight, make sure hips are below knees on the squat!
$$: 25 Tire flips or 7 rope climbs
For time complete:
Teams of two people complete the following drills for max reps in 5:00. In all activities one partner goes at a time for 20 seconds and then they alternate (teams of two).
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
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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