pano1-new
THURSDAY, NOVEMBER 27, 2014

Workout of the Day: Thursday 11-17-11


Strength WOD 1: Three rounds for time: (2010 Sectional WOD… ish, 15:00 max)

  • 10 Deadlifts (275/175)… Sectionals did 315/185
  • 20 Ring Dips
  • 30 Box Jumps – 24″/18″

Scaling DL: A: 95/65 B: 135/95 C: 185/135 E: 275/175 Bejan: 365/205

Endurance WOD 1: 15:00 AMRAP (default)

  • 10 Deadlifts (1/2 weight of above scaling)
  • 10 Push Ups
  • 30 Box Jumps (18″/12″)

WOD 2: Skill Work:

  • 10:00 on Handstand Skills (demo banded and scaled options)
  • 5:00 for Max HSPU

$$: Jog 1 mile





Leave a Reply

You must be logged in to post a comment.

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.