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FRIDAY, NOVEMBER 28, 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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Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

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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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