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

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“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


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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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