EXPLORING FITNESS TOGETHER
EXPLORING FITNESS TOGETHER
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Sat 6-30-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (Time)"The Running Sandwich " 800m Run 40 Air Squats 30 Sit-ups 20 Burpees 10 Pull-ups 800m Run (30 Min Cap)

CrossFit Salem South – Free Basics WOD

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1: Metcon (Time)

“The Running Sandwich ”

800m Run

40 Air Squats

30 Sit-ups

20 Burpees

10 Pull-ups

800m Run

(30 Min Cap)

Sat 6-30-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (Time)Partner up! Pick One: Bike/Ski/Row 3000m Row 2500m Ski 7500m Bike 12 min Cap2: Metcon (AMRAP - Reps)Teams of 2 AMRAP 8 min 10 Slam Ball Clusters (50/40) 10 Cals Rower 10 Box Jump Overs (20) Rest 2 min AMRAP 6 min 6 Slam Balls (50/40) 6 Burpees Rest 2 min AMRAP 4 min Max Wall Balls (20/14)

CrossFit Salem South – CrossFit

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1: Metcon (Time)

Partner up!

Pick One: Bike/Ski/Row

3000m Row

2500m Ski

7500m Bike

12 min Cap

2: Metcon (AMRAP – Reps)

Teams of 2

AMRAP 8 min

10 Slam Ball Clusters (50/40)

10 Cals Rower

10 Box Jump Overs (20)

Rest 2 min

AMRAP 6 min

6 Slam Balls (50/40)

6 Burpees

Rest 2 min

AMRAP 4 min

Max Wall Balls (20/14)

Fri 6-29-18

CrossFit Salem South, CrossFit West Salem - 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: DB or KB Bench Press (5x12)5 sets of 12 bench press using either Dumbells or Kettlebells. Warmup to first set before counting sets.2: Metcon (Time)Chipper 400m Run 42 KB Deadlift (70/53) 42 Toes to Bar 42 Cal Row 400m Run 30 KB Deadlift 30 Toes to Bar 30 Cal Row 400m Run 18 KB Deadlift 18 Toes To Bar 18 Cal Row 400m Run

CrossFit Salem South, CrossFit West Salem – 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: DB or KB Bench Press (5×12)

5 sets of 12 bench press using either Dumbells or Kettlebells. Warmup to first set before counting sets.

2: Metcon (Time)

Chipper

400m Run

42 KB Deadlift (70/53)

42 Toes to Bar

42 Cal Row

400m Run

30 KB Deadlift

30 Toes to Bar

30 Cal Row

400m Run

18 KB Deadlift

18 Toes To Bar

18 Cal Row

400m Run

Thu 6-28-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: General Warm Up 4 (No Measure)Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish)2: Turkish Get Up (15 min)15 minutes to work on technique and build up to a heavy lift.3: Metcon (No Measure)5 Rounds 4 tire flips 100m Sled drag (180/90) 100m Double Slam Ball Carry (50/30)Not for time, but keep moving! Dbl Slam Ball Carry:

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Turkish Get Up (15 min)

15 minutes to work on technique and build up to a heavy lift.

3: Metcon (No Measure)

5 Rounds

4 tire flips

100m Sled drag (180/90)

100m Double Slam Ball Carry (50/30)
Not for time, but keep moving!

Dbl Slam Ball Carry: pick up 2 Slam Balls (50×2) in the front bear hug position and start marching.

4: Metcon (AMRAP – Rounds)

Ca$h Out! (10 min)

Death by Rower

Begin with 6 Calories

EMOM Add 2 Cals each minute until fail to complete reps within the minute.
Reset calories on rower at the beginning of each minute!!

Wed 6-27-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (3-5)View Public Whiteboard1: Warm-up (No Measure)Warm up Animal relay Kids line up on wall. Each child picks an animal they would like to run like. Runs down the length of gym and back as that animal.2: Metcon (No Measure)Workout Obstacle course Station 1-use orange hexagons to create hopscotch line and have kids jump through with one or two feet.

CrossFit Salem South, CrossFit West Salem – CrossFit Kids (3-5)

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1: Warm-up (No Measure)

Warm up

Animal relay

Kids line up on wall. Each child picks an animal they would like to run like. Runs down the length of gym and back as that animal.

2: Metcon (No Measure)

Workout

Obstacle course

Station 1-use orange hexagons to create hopscotch line and have kids jump through with one or two feet.

Wed 6-27-18

CrossFit Salem South, CrossFit West Salem - 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: Metcon (Time)Teams of 2! 20 Rounds 100m Run 15 Hang Squat Cleans (75/55) 9 Handstand Push-upsOne person works at a time! Basics - (45/35) DB Push Press Int - (65/45) scale HSPU as needed Rx - as written RX+ - (105/75)

CrossFit Salem South, CrossFit West Salem – 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: Metcon (Time)

Teams of 2!

20 Rounds

100m Run

15 Hang Squat Cleans (75/55)

9 Handstand Push-ups
One person works at a time!

Basics – (45/35) DB Push Press

Int – (65/45) scale HSPU as needed

Rx – as written

RX+ – (105/75)

Tue 6-26-18

CrossFit Salem South, CrossFit West Salem - 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 (No Measure)Core Accessory (9 min) 3 Rounds :45w/:15r Hollow Hold Superman Hold Max V-UpsBasics - :30w/:30r3: Bent Over Row (3-3-3-3-3)Complete 15 Push-ups in between sets (5 rds)4: Metcon (Time)Complete 20 Double Unders 20-18-16....6-4-2 Alternating DB Snatches (50/35)20 DU’s every round

CrossFit Salem South, CrossFit West Salem – 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 (No Measure)

Core Accessory (9 min)

3 Rounds

:45w/:15r

Hollow Hold

Superman Hold

Max V-Ups
Basics – :30w/:30r

3: Bent Over Row (3-3-3-3-3)

Complete 15 Push-ups in between sets (5 rds)

4: Metcon (Time)

Complete

20 Double Unders

20-18-16….6-4-2

Alternating DB Snatches (50/35)
20 DU’s every round

1

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (10+)View Public Whiteboard1: Warm-up (No Measure)Warm up 2 rounds 20 sit-ups 20 light weighted good morning(plate) 20 kB deadlifts 20 lunge with twist 200m run2: Deadlift (1 rep max)3: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

CrossFit Salem South, CrossFit West Salem – CrossFit Kids (10+)

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1: Warm-up (No Measure)

Warm up

2 rounds

20 sit-ups

20 light weighted good morning(plate)

20 kB deadlifts

20 lunge with twist

200m run

2: Deadlift (1 rep max)

3: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mon 6-25-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (6-9)View Public Whiteboard1: Warm-up (No Measure)Warmup 3 rounds 10 light goblet squats Leg kicks down and back 10 lunge stretch Skip down and back 10 push-ups High knees down and back 10 sit-ups Butt kickers down and back2: Metcon (No Measure)Game Foam roller bowling Trainers set up foam rollers at far end of gym. Athletes use medicine balls to knock them over. After they knock them over that same athlete is responsible to put them back up for the next athlete to go.3: Metcon (No Measure)Fight gone bad style 3 rounds

CrossFit Salem South, CrossFit West Salem – CrossFit Kids (6-9)

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1: Warm-up (No Measure)

Warmup

3 rounds

10 light goblet squats

Leg kicks down and back

10 lunge stretch

Skip down and back

10 push-ups

High knees down and back

10 sit-ups

Butt kickers down and back

2: Metcon (No Measure)

Game

Foam roller bowling

Trainers set up foam rollers at far end of gym. Athletes use medicine balls to knock them over. After they knock them over that same athlete is responsible to put them back up for the next athlete to go.

3: Metcon (No Measure)

Fight gone bad style

3 rounds 1 minute each station. 1 minute rest each round.

Box jumps

DL sumo deadlift

Sit-ups

Jump rope

Pushups

Mon 6-25-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (3-5)View Public Whiteboard1: Warm-up (No Measure)Warm up Animal relay Kids line up on wall. Each child picks an animal they would like to run like. Runs down the length of gym and back as that animal.2: Metcon (No Measure)Workout Obstacle course Station 1-use orange hexagons to create hopscotch line and have kids jump through with one or two feet. Station 2-Climb over boxes. Set 4 boxes at different heights. Have athletes climb over them. Station 3-gymnastic mats. Athlete can log roll,cartwheel, summer sault. Station 4-climb over or under bench. Station 5-KB

CrossFit Salem South, CrossFit West Salem – CrossFit Kids (3-5)

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1: Warm-up (No Measure)

Warm up

Animal relay

Kids line up on wall. Each child picks an animal they would like to run like. Runs down the length of gym and back as that animal.

2: Metcon (No Measure)

Workout

Obstacle course

Station 1-use orange hexagons to create hopscotch line and have kids jump through with one or two feet.

Station 2-Climb over boxes. Set 4 boxes at different heights. Have athletes climb over them.

Station 3-gymnastic mats. Athlete can log roll,cartwheel, summer sault.

Station 4-climb over or under bench.

Station 5-KB deadlifts. At least 5

3: Metcon (No Measure)

Game

Duck duck goose.