pano1-new
MONDAY, JULY 28, 2014

Workout of the Day: Wednesday 3-12-2014

Warm up
Instructors Choice

Basics Class
Skill: Snatch 20:00, concepts and technique
WOD: AMRAP 15:00
* 10 PVC or Bar Power Snatch
* 8 Burpees junp over bar
* 12 Sit Ups
* 15 Squats

WOD
1. Snatch (30 reps for max total weight)
2. Partner WOD, teams of 2 for time:
* 10x Run 100m (5 ea. tag team style)
* 200 Double Unders (split equally) 800 single unders
* 40 Toes to bar, split equally

Open Participants
Nothing except light rowing, running, and skill work. Always small sets, about 5 reps.




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

“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

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.