Workout of the Day: Wednesday 11-07-2012

Warm Up: Tabata Shuttle Runs (8 rounds), 1:00 Handstand Hold.




WOD 1: Complete for weight and rounds completed. (record maxes)


    • EMOM 7:00
        • 3 x Hang Squat Cleans (target = 60% 1RM)




    • Rest 2:00


    • EMOM 7:00
        • 1 x Power Clean


        • 1 x Jerk







WOD 2: 3 rounds for time: (Max 15:00)


    • 30 Lunges (45/25 plate added)


    • 30 Toes To Bar


    • 30 Ring Rows




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

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.