Workout of the Day: Monday 10-22-2012

Warm Up: Run 200m, 40 Squats (5 burpees every 10 squats)


Adv. WOD: “Annika’s Birthday WOD”

Teams of two: 22 rounds for time and weight of:

  • 1 Clean and Jerk (each)
  • 22 Double Unders (shared)

Note: In this WOD you need to add weight to the bar each round. If one partner cannot continue then he/she just does double unders. Starting weights are:

Starting weights:

  • 75% of lighter partner’s BW (Rx)
  • 25% of lighter partner’s BW (C)
  • 50% of lighter partner’s BW (B)
  • Lighter partner’s BW (E)


Reg. WOD: 22 rounds for time:

  • 1 Clean and Jerk (155/105… scale as needed)
  • 12 Double Unders


Skill Work: Use the rest of class for skill work, examples are:

  • 30 Handstand Push Ups
  • 30 Muscle Ups
  • 50 Pull Ups
  • 50 Ring Dips


Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


Forgot Password?
Join Us


Contact Info

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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

Forgot Password?

Join Us

Password Reset

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