FRIDAY, JULY 03, 2015

Workout of the Day: Saturday 6-29-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!


Group Warm Up: Instructors choice


8:00a WODs:

1. Make up a lift/skill from the week 20:00. Then:

2. Open WOD 11.4… AMRAP 10:00

  • 60 bar facing burpees
  • 30 OHS (120/90)
  • 10 Muscle Ups

Note: Scale MU to 2x banded MU and OHS as needed.


9:00/10:00 Free WOD: AMRAP 25:00

  • 1 KB Swing (35/26)
  • 1 Squat
  • 1 Box Jump (20”)
  • 1 Push Up
  • … 2 reps next round, and so on.

Note: Everyone stops and runs 400m @ 12:00

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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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