pano1-new
WEDNESDAY, JULY 23, 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




Upcoming News & Announcements

Feb 27: 2014 Games Open starts

Login

Forgot Password?
Join Us

Testimonials

“…When I joined CrossFit Salem in August 09, I quickly discovered that I had not been pushing myself anywhere near my limits. I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease.”

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.