pano1-new
WEDNESDAY, OCTOBER 01, 2014

Workout of the Day: Saturday 9-24-11

WOD 1: Teams of two:

One person runs 400m with a bumper plate while the other does max sit ups, alternate as fast as possible until each person gets 4 x 400m runs.

WOD 2: SuperTeams (of 4):

AMRAP 10:00

  • 10 Wall Ball Shots, alternate team members

Remaining team does 3 burpees for each 10 wall ball shots. Record total wall ball shots.

$$: 300 DU or 900 singles





Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

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

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.