Workout of the Day: Thursday 8-28-2014

Warm up
Instructors Choice

Skill: Handstand push up scaling (box pikes, floor pikes)

WOD: AMRAP 20:00
* Run 200m
* 8 HSPU
* 8 KB Front Squats
* 8 KB Russian Swings
* Rest 30 sec.

Gymnastics Drills
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 40 Pistols, add weight if possible.

Oly Lifts
Dice Work: >>>
for the WOD >>>
2- 4 jumping hi-fives (with partner)
3- 10 Pull Ups
4- Row 300m
5- 15 Sit Ups
6- 10 Barbell Thrusters
7- 8 Burpees
8- 25 Double Unders
9- Run 200m
10- 12 Lunges
11- 12 Kettlebell Swings
12- 30 sec. plank

Endurance Partner Dice WOD: You need dice and a partner. If odd numbers of people you can use 1 person with a 30 sec. rest after each turn. AMRAP 30:00 (take turns rolling the dice and doing the resulting work). Record total rounds completed.

Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit


Forgot Password?
Join Us


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!

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

Forgot Password?

Join Us

Password Reset

Please enter your e-mail address. You will receive a new password via e-mail.