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

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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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