Posts Tagged ‘thrusters’

Workout of the Day: Thursday 8-4-11

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 ...

Workout of the Day: Friday 7-15-11

WOD 1: “Jackie” for time complete:

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups


WOD 2: AMRAP 12:00

  • Run 200m
  • 12 Burpees


$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)

Read more ...

Workout of the Day: Monday 6-27-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups


WOD 2: 3 rounds for time of:

  • 15 Sumo Dead Lift High Pulls (95/65)
  • 21 Push Ups
  • Run 400m

Read more ...

Workout of the Day: Friday 6-10-11

WOD 1: “Frelen”

5 rounds for time of:

  • 800m Run
  • 15 Dumbbell Thrusters
  • 20 Pull Ups

Max time = 40:00, Scaling groups as follows:

  • A: 3 rounds, Dumbbell = 20/10
  • B: 4 rounds, Dumbbell = 25/15
  • C: 5 rounds, Dumbbell = 35/25
  • Elite: 6 rounds, Dumbbell = 45/30

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

Read more ...

Workout of the Day: Wednesday 6-1-11

WOD 1: 100 Thrusters (Max 18:00)

  • A: 35 lbs/PVC

  • B: 0.33 BW/0.20 BW

  • C: 0.5 BW/0.33 BW

  • Elite: 0.75 BW/0.5 BW

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!


WOD 2: AMRAP 12:00

  • Lunge down and back
  • 20 Ring Dips

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)

Read more ...

Upcoming News & Announcements

Feb 27: 2014 Games Open starts


Forgot Password?
Join Us


“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”Kirsten


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

Forgot Password?

Join Us

Password Reset

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