Posts Tagged ‘wall ball’

Workout of the Day: Monday 7-25-11

WOD 1: “Kelly” 5 rounds for time of:

  • 400m Run
  • 30 Box Jumps (24/18)
  • 30 Wall Ball Shots (20/15 @ 10′)

Scaling groups, A: 3 rounds, B: 4 rounds, C: 5 rounds. Scale box height and ball weight as needed. This is a long WOD but it’s all we are doing today so push yourself and try to step up to full Rx!

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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???)

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Workout of the Day: Monday 6-13-11

WOD 1: Complete as many rounds as possible in 15 minutes of:

1 Rope Climb
10 Ring Dips
15 Wall Ball (20/15)

~ Sub 10 pull ups for 1 rope climb today! E group add weight to the dips and go 25/20 on Med Balls.


WOD 2: Overhead Squat 3 – 3 – 3


$$: Max consecutive double unders, record score!

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Workout of the Day: Saturday 6-11-11

WOD 1: Team WOD, teams of three:

Complete for time: 300 Wall Ball (20/15), Max = 15:00, one person at a time


WOD 2: Different teams of three:

Complete for time: (one person at a time, in the order shown)

  • 9 x Bear Crawl Down and Back
  • 150 Push Ups
  • 9 x Lunge Down and Back

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Workout of the Day: Thursday 5-26-11

WOD 1: “Are you mad… yup!”

5 rounds for time of:

  • Max meters on the rower in 2:00
  • 30 sec. Rest
  • Max Wall Ball in 2:00
  • 30 sec. Rest
  • Max Sit Ups in 2:00
  • 30 sec. Rest

A group = 3 rounds, B = 4 rounds, C = 5 rounds

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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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