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TUESDAY, JULY 22, 2014

Posts Tagged ‘wall ball’

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 3-9-11

“Karen plus”

-150 Wall Ball Shots (stop every minute and do 6 burpees)

Max 4-rep Overhead Squat





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CrossFit Salem WOD: Saturday 2-19-11

3 rounds for time of:

Basic Intermediate Advanced
Pull Ups 12 17 21
Wall Ball 12 17 21
Box Jumps 12 17 21
Push Ups 12 17 21





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WOD Wednesday 1-19-11

Karen +Stuff:

  • 150 Wall Ball Shots (“Karen” @ 20/15 med. ball weights)
  • Row 1k
  • 150 Wall Ball Shots
  • Row 1k
  • 200 Push Ups





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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.


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