WOD 1: Deadlift 1.5x BW for 50 reps, stop every 5 and complete 15 double unders. All for time.
WOD 2: Thrusters 10-10-10-10 (record all sets)
$$: 10 Rope climbs
Read more ...
WOD 1: “Jackie” for time complete:
WOD 2: AMRAP 12:00
$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)
WOD 1: “Fran” 21-15-9 reps for time of:
WOD 2: 3 rounds for time of:
WOD 1: “Frelen”
5 rounds for time of:
Max time = 40:00, Scaling groups as follows:
This is a tough long workout but if you finish under 20:00 then keep going and bump up to the next scaling group!
$$: 100 Push Ups
WOD 1: 100 Thrusters (Max 18:00)
This WOD is not for time but for max weight. Record the lowest weight you lift and the number completed in 18:00 or 100 whatever comes first. The above percentage are guidelines, if you can go heavier with perfect form, do it!
A: Lunge down only, box dips
B: Lunge down and back, assisted ring dips
C: Lunge down and back with plate overhead (25/10), unassisted ring dips
Elite: Lunge down and back with plate overhead (45/25), weighted dips (20/5)
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
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!
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.