MONDAY, JULY 28, 2014

Workout of the Day: Tuesday 2-28-2012

WOD 1: Squat Clean and Jerk 5-5-5-5-5 (95/65, or scale as needed, focus on perfect form)

WOD 2: AMRAP 12:00

  • 200m Run
  • 30 Double Unders (Rx = add 10 if unbroken)

$$: 30 dips


Competitor WOD 1: Squat Clean & Jerk 10-10-10-10-10 (45/35, focus on feet and knee positions)

Competitor WOD 2: 1 x Anytime Fitness Run

Competitor $$: Work on strict muscle ups (no kip) or kipping dips if you do not have a M.U.

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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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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