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WEDNESDAY, JULY 30, 2014

Workout of the Day: Thursday 1-23-2014

THUR 1-23

Warm up 
Options: D&B butt kickers, D&B high knees, D&B Russian lunges, D&B inchworm, Lunge stretch, PVC pass throughs, Junk yard dog, PVC, Oly Lifts, Mobility drills Etc…

Basic
Warm Up: Max burpees in 3:00
Skill: Press/Push Press/Jerk 4×6 each
WOD: AMRAP 12:00 of 3x D&B Shuttle Runs, 8 Box Jumps, 12 Sit Ups

Performance
SKILL: unbroken double unders, 3 sets, record total reps.
WOD: AMRAP 30:00 of 5 Burpee Box Jumps (24/20”), 6 KB Swings (53/35), 7 Pull Ups, Run 100m, Rest 45 seconds

Competitor
Same as Performance or active rest day, alternate gym options include: 2k Row, 1k Row, 3k Run x 2
Mobility to finish




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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie

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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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