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WEDNESDAY, AUGUST 20, 2014

Workout of the Day: Tuesday 11-22-11

WOD 1: “2011 Sectionals WOD # 3″: AMRAP 5:00

  • Squat Clean (135/95)
  • Jerk (135/95)

Note: Notice I dropped the weight, the actual sectionals weight was 165/110… but in order to not burn out this week we will go a little lighter. As a goal you should get about 20% more reps than you did in the 2011 sectionals.

Scaling: A: 45/35 B: 75/45 C: 95/65 E: Rx

WOD 2: (Strength): 2 rounds, complete for max total weight lifted + distance.

  • 3:00 Ground-to-overhead with one kettlebell (select one KB, record total tonnage)
  • Rest 1:00
  • 3:00 Farmers Walk for distance (using the same KB, D&B 40′)
  • Rest 1:00

WOD 2: (Endurance): AMRAP 15:00

  • Run 200m
  • 7 Burpees
  • 14 Sit Ups





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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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