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FRIDAY, NOVEMBER 21, 2014

Workout of the Day: Thursday 2-14-2013

Buy In: 3:00 max burpees

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Strength WOD: Complete for weight: (record total weight added)

  • 3:00 Weighted Pull Ups
  • 3:00 Weighted Dips
  • 3:00 Weighted Pistols

Scaling: Scale with bodyweight or bands as needed

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METCON: AMRAP 16:00

  • Run 200m (with Slam/Med Ball)
    • A: 10 lb.
    • B: 20/15 lb.
    • C: 30/20 lb.
    • Elite: 50/40
  • 7 Handstand Push Ups
  • 7 BW Front Squats (scale as needed)



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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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