pano1-new
FRIDAY, OCTOBER 24, 2014

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




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.