Posts Tagged ‘toes to bar’

Workout of the Day: Wednesday 5-25-11

WOD1: 10,9,8,7,6,5,4,3,2,1 reps for time of:

  • BW Bench Press
  • Toes to Bar


WOD2: For 10:00 complete the following every minute:

  • 20 Double Unders
  • Max Reps of Bodyweight Back Squat

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Workout of the Day: Thursday 5-12-11

5 rounds for time of:

  • 5 Overhead Squats (135/95)
  • 10 Toes to Bar
  • 15 Dumbbell Hang Squat Cleans
  • 20 Double Unders

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CrossFit Salem WOD: Thursday 3-24-11

4 rounds for time of:

  • 30 double unders
  • 20 wall ball
  • 10 toes to bar (or GHD sit ups)

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CrossFit Salem WOD: Wednesday 2-9-11

AMRAP 20:00 (as many rounds as possible in 20:00) of:

  • 5 Back Squat (225/135)
  • 10 Toes To Bar
  • 15 Box Jumps

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WOD Monday 1-24-11

2 rounds for max reps, 4:00 each station

  • 15′ Rope Climb
  • Kettlebell Ground-to-overhead (70/53)
  • Toes to Bar

Yeah, we set a CFS record today with 51 people processed! 51 people are now a little sexier, you’re welcome Salem!

oh yeah, BC made the website even though he tried to hide in the corner! Nice job on the 1.5 pood bell, thats a great improvement!

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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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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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