pano1-new
WEDNESDAY, SEPTEMBER 17, 2014

Posts Tagged ‘sit ups’

Workout of the Day: Friday 6-3-11

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:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Double Unders





Read more ...

Workout of the Day: Thursday 5-26-11

WOD 1: “Are you mad… yup!”

5 rounds for time of:

  • Max meters on the rower in 2:00
  • 30 sec. Rest
  • Max Wall Ball in 2:00
  • 30 sec. Rest
  • Max Sit Ups in 2:00
  • 30 sec. Rest

A group = 3 rounds, B = 4 rounds, C = 5 rounds





Read more ...

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

WOD2:

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





Read more ...

CrossFit Salem WOD: Tuesday 3-22-11

For time complete:

  • 70 Burpees
  • 60 Sit Ups
  • 50 Kettlebell Swings
  • 40 Pull Ups
  • 30 Handstand Push Ups





Read more ...

CrossFit Salem WOD: Saturday 2-26-11

Team WOD:

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).

  • 50′ shuttle runs / Burpees
  • Burpees / 50′ shuttle runs
  • Overhead Squats / Sit Ups
  • Sit Ups / Overhead Squats





Read more ...

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

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.