pano1-new
FRIDAY, OCTOBER 24, 2014

Workout of the Day: Friday 02-15-2013

Buy In: 3:00 of continuous plank and hollow rock alternating every 30 seconds

————————————————————————-

Strength WOD: Pick one lift or more (obviously your weakest)

  • Press 3-3-2-2-1-1
  • Back Squat 3-3-2-2-1-1
  • Deadlift 3-3-2-2-1-1

Note: experienced CrossFitter can do thier “CrossFit Total” and max all three lifts.

—————————————————————————-

METCON: AMRAP 5:00

  • Max Wall Ball Shots (stop every minute and do 5 burpees)



Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

Login

Forgot Password?
Join Us

Archives

Contact Info

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!

Popup Widget

This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.

You can configure its height and width from the widget settings.

More Information
X

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.