FRIDAY, JULY 25, 2014

Workout of the Day: Saturday 5-25-2013

Warm up before class: Row 1,000m, mobility


8:00 WOD: “CAMERON” Complete for time: (Max = when class is over)

  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps (24/20″)
  • 25 Triple-unders (150 double under, 500 singles)
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball “2-fer-1s” (20/15)
  • 50 Sit-ups
  • 15 foot Rope climb, 5 ascents

Thomas Cameron

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex. First posted March 26, 2013


9:00/10:00 Free WOD: AMRAP 10:00… rest 3:00, repeat!

  • Run 100m
  • 15 Sit Ups
  • 15 Kettlebell Swings
  • 15 Lunges
  • 15 Mountain climbers

Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Feb 27: 2014 Games Open starts


Forgot Password?
Join Us


“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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

Forgot Password?

Join Us

Password Reset

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