Workout of the Day: Thursday 7-14-11

WOD 1: 5 rounds for time of:

  • Run 400m
  • 20 Deadlift (145/95)
  • 20 Push Ups
  • 10 Deadlifts (145/95)
  • 10 Push Ups


Max time = 30:00, Scaling deadlifts as follows. A: 75/45, B:105/65, C:145/95. Note, trainers will be keeping a close eye on your form and the second we see you loose the lumbar curve “flat back” we will drop the weight! Push ups are not on knees, ever and CFS. Use a box to raise your hands up to scale them as needed :)


$$: 100 Sit Ups or Muscle Up Practice

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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