pano1-new
TUESDAY, SEPTEMBER 16, 2014

Workout of the Day: Saturday 5-4-2013

No 8am WOD!

———————————————————————————————————–

9:00/10:00 Free WOD: AMRAP 25:00 (rest 2 minutes from 12:00-14:00). Record reps.

  • 15 Wall Ball Shots
  • Run 100m
  • 15 Sit Ups
  • 15 Push Ups
  • Row 200m
  • 15 Lunges

————————————————————————————————————

11:00 WOD (or do it at 9a or 10a unsupervised):

WOD 1: Deadlift 30 reps for max weight in 15:00

WOD 2: AMRAP 11:00

  • 3 Burpee Muscle Ups (sub 9 burpee pull ups)
  • Run 100m with a slam ball (50/30)
  • 25 Air Squats

 


Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Aug 23rd-24th - Oregon Summer Games in Bend

Sept 6th - Summer Slammer @ Mcminville Crossfit

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

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.