Workout of the Day: Tuesday 9-25-2012

ok, Brent gave me this idea, which was blatantly stolen from recent Outlaw programming. Start the clock for 60:00 at the beginning of the class, right on time! Follow this agenda: (stay on track and start the WOD exactly on time, dilly-dally types can catch up!)


Scaling groups for all WODs: A: 65/45 B: 95/65 C: Rx

0:00 – 15:00 – Warm Up, Technique, Set Up Wods, complament each other on our resepctive awesomeness.

15:00 – 25:00 – WOD 1: AMRAP 10:00: (record total reps + weight)

  • 30 Seconds Max Burpee Bar Jumps
  • 30 Seconds Rest
  • 30 Seconds Max Shoulder to Overhead (135/95)
  • 30 Seconds Rest

25:00 – 30:00: Set Up Next WOD/Recover

30:00 – 40:00 – WOD 2: AMRAP 10:00 (record Total DU/Cleans)

  • 30 Seconds Max Double Unders
  • 30 Seconds Rest
  • 30 Seconds Max Power Cleans (135/95)
  • 30 Seconds Rest

40:00 – 45:00: Set Up Next WOD/Recover

45:00 – 53:00 – WOD 3: AMRAP 8:00 (record Total reps and weight)

  • 30 Seconds Max Toes To Bar
  • 30 Seconds Rest
  • 30 Seconds Max Front Squats (135/95, no rack)
  • 30 Seconds Rest

53:00 – 60:00: Clean Up, Write awesomeness on the board, high fives, leave a champion.

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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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