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WEDNESDAY, JULY 30, 2014

Posts Tagged ‘snatch’

Workout of the Day: Saturday 5-7-11

“Mad Mike”

Invented by Mike Metzger, last done on 1-13-2010… he is going to basic training on Monday morning and this is how we send him off! I think this was the first WOD he made, and it sucks!

5 rounds of:

  • 21 x Snatch (75/55)
  • 21 x Burpees

In the interest of human decency we will scale this to 3 rounds for A group and 4 for B group!





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CrossFit Salem WOD: Wednesday 3-16-11

Open Sectionals WOD: AMRAP 10:00

  • 30 Double Unders
  • 15 Power Snatch (ground to overhead), 75/55 lbs.

This is the first of 6 WODs that we will do with the rest of the world every week on Wednesdays and Saturdays as a competition to see who is the fittest man/women in the world. We can scale this to anyones abilities by lowering the weight and doing single unders instead of double unders. Single unders are simply “jumping rope”. Even if you care nothing about competition, this is still a great way to burn some calories and get a good workout.

The theory is that if you train in the same methods as the fittest people you will increase your own fitness significantly, that is our belief. We see this every day at CFS, try it and you will improve your overall health and wellness. See ya soon!





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WOD Monday 1-31-11

4 rounds for time of:

  • 21 Power Snatch (95/65)
  • 21 Burpees





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WOD Saturday 1-22-11

10 rounds, 1:00 each round of:

  • 5 Power Snatch (95/65)
  • 5 Touch n’ Goes
  • Max Push Ups

10 rounds for max meters

  • Row 1:00
  • Rest 30 sec.





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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.


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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