pano1-new
SATURDAY, NOVEMBER 01, 2014

Workout of the Day: Monday 11-21-11

WOD 1: “2011 Sectionals WOD # 2″: AMRAP 15:00

  • 9 Deadlifts (155/100)
  • 12 Push Ups (hand release)
  • 15 Box Jumps (24″/20″)

Scaling: Scale weights and box heights as needed.

WOD 2: (Strength):Complete for max weight

  • Bench Press: 5-4-3-2-1
  • Complete 10 GHD sit ups in between each set of Bench Press

WOD 2: (Endurance-Default) Tabata Drills (8 rounds each, no rest between):

  • Shuttle Runs (40′)
  • Mountain Climbers
  • Touch n’ Goes (squat and touch the ground, jump and clap overhead)





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.