pano1-new
TUESDAY, JULY 29, 2014

Workout of the Day: Wednesday 8-22-2012

WOD 1: “JAG 28″ Complete for time:

  • Run 800 meters
  • 28 Kettlebell swings, 2 pood (70/53)
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 2 pood each (70/53)
  • 28 Strict Pull-ups
  • Run 800 meters

Scaling: as needed on the weight of the kettlebell

Senior Airman Mark Forester

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

 

WOD 2: Complete for time:

  • 100 Thrusters (65/45)

Scaling groups: A: PVC, B: 45/35 C: Rx





Tags:  

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.