Workout of the Day: Thursday 6-20-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!


Group Warm Up: 4:00 of partner med ball toss


WOD 1: Weighted Lunges

5 tries at max steps (95/65 lbs.)

Scaling: A: 45/25 B: 75/45 C: 95/65 E: 135/95


WOD 2: Three rounds for time:

  • Broad jump 50m
  • Backwards run 50m
  • 20 Ring Push Ups
  • 20 Pistol Squats

Scaling: pistol squats on the box as needed, sub ring push ups for regular push ups as needed

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Contact Info

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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