Posts Tagged ‘squats’

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: Monday 5/30/11

“Memorial Day Murph”

Complete for time wearing a 20 lb. weight vest:

  • 1 mile run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile run

Of course as always we had scaling options so that not everyone did this exact same WOD, it was a great turn out and I am proud of the CFS crew for coming out and showing support on Memorial day!

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Workout of the Day: Saturday 5/28/11

Team WOD Saturday! (teams of two complete all):

WOD1: Complete for time:

  • 50 Squats, 5 shuttle runs
  • 40 squats, 4 shuttle runs
  • 30 squats, 3 shuttle runs
  • 20 squats, 2 shuttle runs
  • 10 squats, 1 shuttle run

In this WOD each partner alternated activities and the two did not work at the same time. Score was the total for each to complete the above tasks.


WOD2: AMRAP 12:00

  • 1 360 deg. push up
  • max single unders

While one person did puch ups in a 360 deg. circle the other did single unders and then they switched. The score was the total number of push up revolutions as a team!

$$: 2 x 2:00 Bejan Ball Drills

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Workout of the Day: Monday 5-23-11

WOD 1: 2 Snatch (full squat) every minute for ten minutes for max weight.


WOD 2: AMRAP 12:00

  • 20 Push Ups
  • 20 Squats
  • 10 Pull Ups

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CrossFit Salem WOD: Monday 3-7-11

1. 4 rounds for max weight:

  • 10 x back squat
  • 100 double unders

2. 4 rounds for max weight:

  • 8 x deadlifts
  • 40 push ups

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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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