MONDAY, JULY 28, 2014

Workout of the Day: Thursday 6-27-2013

June programming spreadsheet

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


Group Warm Up: 4:00 partner med ball toss


WOD 1: Weighted Pull Ups – 30 reps for max total load in 15:00.

Notes: if you cannot add weight then reduce your assistance back to the minimum to get only 2 reps, or complete unassisted without weight.


WOD 2: Complete 3 rounds for total reps:

  • 1:00 Pistols
  • 1:00 Sledge hits (on tires)
  • 1:00 Deadlifts (135/95)
  • Rest  1:00

Notes: deadlifts need to be just as good technically as your heavy version!

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“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”Kirsten


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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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