pano1-new
FRIDAY, JULY 25, 2014

Workout of the Day: Wednesday 11-23-11

WOD 1: “2011 Sectionals WOD # 4″: AMRAP 10:00

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (120/90)
  • 10 Muscle Ups

Scaling: Scale overhead Squats as needed, sub 10 banded muscle ups or 10 dips + 10 ring pulls

WOD 2: (Strength-Default):Complete for max weight

  • Press: 5-4-3-2-1
  • Pull Ups 5-4-3-2-1

WOD 2: (Endurance) Tabata Drills (8 rounds each, no rest between):

  • Rowing
  • Bear Crawls
  • Lunges





Leave a Reply

You must be logged in to post a comment.

Upcoming News & Announcements

Feb 27: 2014 Games Open starts

Login

Forgot Password?
Join Us

Testimonials

“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory

Archives

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
X

Forgot Password?

Join Us

Password Reset

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