Month: May 2018

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: General Warm Up 2 (No Measure)D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts2: Overhead Squat (Establish 1 Rep Max)2: Metcon (Time)4-3-2 rope climb 16-12-8 Thruster@115/75 Basic- rope lowers and 75/55 thrusters Int- 95/65 Adv-As written RX+ Legless rope climbs and 155/105 thrusters

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Overhead Squat (Establish 1 Rep Max)

2: Metcon (Time)

4-3-2 rope climb

16-12-8 Thruster@115/75

Basic- rope lowers and 75/55 thrusters

Int- 95/65

Adv-As written

RX+

Legless rope climbs and 155/105 thrusters

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: General Warm Up 1 (No Measure)2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings2: Metcon (Time)400m sprint Rest 2 mins 30 cal row 20 shoulder to overhead@95/65 30 lateral box jump overs(24/20) Rest 2 mins 20/14 cal bike 30 squat cleans@95/65 20 toes to bar Rest 2 mins 30 wallballs@20/14 20 deadlifts@95/65 30 Burpees Rest 2 mins 400m sprint400m sprints on each end. The three metcons in the middle are meant to be sprints and

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (Time)

400m sprint

Rest 2 mins

30 cal row

20 shoulder to overhead@95/65

30 lateral box jump overs(24/20)

Rest 2 mins

20/14 cal bike

30 squat cleans@95/65

20 toes to bar

Rest 2 mins

30 wallballs@20/14

20 deadlifts@95/65

30 Burpees

Rest 2 mins

400m sprint
400m sprints on each end. The three metcons in the middle are meant to be sprints and can be done in any order. Rest 2 mins between each one. Pick a scaling option that gets the metcons done in 4-6 mins each.

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: Billy's Warm Up (No Measure)3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks2: Push Jerk (5x3)3: Metcon (AMRAP - Rounds and Reps)Masters League Qualifier 18.3 AMRAP8 5xRing Muscle UPS 10xSnatch@115/75Basics- Ring row, 75/55 Int-Ring pull-ups, 95/65 Adv-As RXd

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Push Jerk (5×3)

3: Metcon (AMRAP – Rounds and Reps)

Masters League Qualifier 18.3

AMRAP8

5xRing Muscle UPS

10xSnatch@115/75
Basics- Ring row, 75/55

Int-Ring pull-ups, 95/65

Adv-As RXd

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: General Warm Up 3 (No Measure)500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish2: Metcon (Time)5 rounds 500m row 10 Alt Pistols 10 handstand push-ups 10 chest to bar pull-ups 10 Alt Pistols

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (Time)

5 rounds

500m row

10 Alt Pistols

10 handstand push-ups

10 chest to bar pull-ups

10 Alt Pistols

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (AMRAP - Rounds)EMOM 30 min Min 1: 150m Run Min 2: 20 KB swings Min 3: 150m Row Min 4: Max sit-ups Min 5: REST REPEAT x6Scale Run/Row to allow 10-15 sec rest.

CrossFit Salem South – Free Basics WOD

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1: Metcon (AMRAP – Rounds)

EMOM 30 min

Min 1: 150m Run

Min 2: 20 KB swings

Min 3: 150m Row

Min 4: Max sit-ups

Min 5: REST

REPEAT x6
Scale Run/Row to allow 10-15 sec rest.

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (No Measure)EMOM 9 min Min 1: Max L-sit hold Min 2: Max Handstand hold Min 3: Max Static ring holdHolds for max time. Must complete at least :30 sec cumulative time if broken.2: Metcon (Time)Partner UP!! "I go, you go" For time: 8 rounds each 12/10 Cals Bike 50m Sandbag Carry (110/80)Each partner completes cals and carry before next partner begins. Each partner completes 8 rounds. Carries performed in the front bear hug position.

CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

EMOM 9 min

Min 1: Max L-sit hold

Min 2: Max Handstand hold

Min 3: Max Static ring hold
Holds for max time. Must complete at least :30 sec cumulative time if broken.

2: Metcon (Time)

Partner UP!!

“I go, you go”

For time:

8 rounds each

12/10 Cals Bike

50m Sandbag Carry (110/80)
Each partner completes cals and carry before next partner begins. Each partner completes 8 rounds.

Carries performed in the front bear hug position.

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: General Warm Up 3 (No Measure)500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish2: Double-Unders (10 min)10 minutes to work on skill progression.3: Metcon (Time)For time: 10 Rounds 30 Double Unders 20 Med Ball Squats (20/14) 100m Run w/ med ballMed ball squats- hold ball in front rack position.

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Double-Unders (10 min)

10 minutes to work on skill progression.

3: Metcon (Time)

For time:

10 Rounds

30 Double Unders

20 Med Ball Squats (20/14)

100m Run w/ med ball
Med ball squats- hold ball in front rack position.

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: Billy's Warm Up (No Measure)3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks2: Thruster (EMOM 12 min)Min 1-4: 5 reps Min 5-9: 3 reps Min 10-12: 1 rep3: Metcon (Time)For time 100 Alt. DB Snatches (50/35) E2MOM starting @ 0:00 Bear crawl 100ft (50’x2)

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Thruster (EMOM 12 min)

Min 1-4: 5 reps

Min 5-9: 3 reps

Min 10-12: 1 rep

3: Metcon (Time)

For time

100 Alt. DB Snatches (50/35)

E2MOM starting @ 0:00

Bear crawl 100ft (50’x2)

CrossFit Salem South, CrossFit Salem West - CrossFit   View Public Whiteboard 1: General Warm Up 2 (No Measure) D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts 2: Max Height Box Jump (Distance) Max Height Box Jump 12 minutes to record highest box jump possible. Score is inches. 3: Metcon (AMRAP - Rounds and Reps) Partner WOD "I go, you go" AMRAP 32 min 200m Run 1 Rope Climb

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Max Height Box Jump (Distance)

Max Height Box Jump
12 minutes to record highest box jump possible. Score is inches.

3: Metcon (AMRAP – Rounds and Reps)

Partner WOD

“I go, you go”

AMRAP 32 min

200m Run

1 Rope Climb

200m Row

15 Wall Balls
Each partner completes movement before moving to the next.

Example- both run 200m then both do a rope Climb…