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WEDNESDAY, JULY 23, 2014

Posts Tagged ‘thrusters’

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





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CrossFit Salem WOD: Wednesday 2-23-11

“Mangie” for time complete:

  • 100 Double Unders
  • 100 Thrusters (45/35)
  • 100 Toes to Rings
  • 100 GHD Hip Extensions

A group = 60, B group = 85, C group = 100, E group = 100 + 250 Double Unders (25:00 max)





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CrossFit Salem WOD: Saturday 2-12-11

“Jackie + Smackie”

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups
  • Rest 2:00
  • 1,200m Run
  • 50 Overhead Squats (45/35)
  • 30 Dips

Reminder that Saturdays are always free for you to stop by Crossfit Salem and get in a great workout, its how we give back to the community and promote our service. 9:00am is the intro class (different WOD and slower pace), and 10:00am is the normal WOD. Bring your friends and family to this great opportunity to start your weekend off right!

 





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WOD Tuesday 2-1-11

For Time complete:

  • 15 Thrusters (135/95)
  • 15 Weighted Pull Ups
  • 21 Thrusters (95/65)
  • 21 Weighted Pull Ups
  • 36 Thrusters (65/35)
  • 36 Weighted Pull Ups





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WOD Friday 1-28-11

20 rounds, 1:00 each of:

  • 5 Thrusters (95/65)
  • Max Burpees





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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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