Workout of the Day: Wednesday 5-1-2013

Before Class Warm Up: Row 5,000m, 1:00 squat hold, 20 kip swings.


Group Warm Up: 5:00 stretch and name game, 3:00 alternating partner burpee pull ups.


WOD 1: Complete for weight (15:00 max)

  • Press 10-5-3-2-1
  • Push Press 10-5-3-2-1

Note: alternate between the press and push press.


WOD 2: Complete for time, split up anyway:

  • 1,000m Row
  • 100 Sit Ups
  • 100 Push Ups
  • 100 Squats
  • 1,000m Run

Scaling groups: A: 800m Run/Row… 50 of everything else. B: 80’s C:Rx E: 1,200m run/row… 120 of each.

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

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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.