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Mon 6-18-18

CrossFit Salem South, CrossFit West Salem - 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: Snatch/OHS Complex (Build to heaviest complex )1 Squat snatch plus 2 Overhead squats3: Metcon (Time)2 rounds 15 Burpees 30 Cal row 15 Squat snatch@95/65Basics: Int: Adv:

CrossFit Salem South, CrossFit West Salem – 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: Snatch/OHS Complex (Build to heaviest complex )

1 Squat snatch plus 2 Overhead squats

3: Metcon (Time)

2 rounds

15 Burpees

30 Cal row

15 Squat snatch@95/65
Basics:

Int:

Adv:

Tue 6-19-18

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: Push Press (Build to a 2 rep max )3: Metcon (AMRAP - Rounds and Reps)AMRAP 16 200m run 50m KB waiters walk R arm @53/35 50m KB waiters walk L arm @53/35 15 Double squat box jump @24/20 10 Toes to barKB waiters walk-single KB locked

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: Push Press (Build to a 2 rep max )

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m run

50m KB waiters walk R arm @53/35

50m KB waiters walk L arm @53/35

15 Double squat box jump @24/20

10 Toes to bar
KB waiters walk-single KB locked out overhead.

Double squat box jump- regular box jump and stand to full extension then do one additional full squat on top of box.

Basics-light DB, regular BJ and sit-ups

Int-med DB and knee raises

Adv-as written

Sun 6-17-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (No Measure)Instructors choice!

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Instructors choice!

Sat 6-16-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (AMRAP - Rounds)E2MOM (30 min) Round 1: 100m Farmers Carry (AHAP) Round 2: 250m Row Round 3: 12 Burpee Box Jumps Repeat x 5Every 2:00 complete work prescribed. Scale movements in order to achieve close to a 1:1 work/rest ratio.

CrossFit Salem South – Free Basics WOD

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1: Metcon (AMRAP – Rounds)

E2MOM (30 min)

Round 1: 100m Farmers Carry (AHAP)

Round 2: 250m Row

Round 3: 12 Burpee Box Jumps

Repeat x 5
Every 2:00 complete work prescribed. Scale movements in order to achieve close to a 1:1 work/rest ratio.

Sat 6-16-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (No Measure)Do one of the WODs you missed during the week!2.: Metcon (AMRAP - Rounds)E4MOM 36min 100m Farmer Carry (70/53) At the beginning of each 4:00 Starting at 0:00 Then complete: Round 1: 100 Double Unders Round 2: 3 Rope Climbs Round 3: 15 Ground to OH (105/75) Repeat x 3Scale movements/weight in order to get roughly a 1:1 work/rest ratio. Example - 100m Carry + 100 DU completed in roughly 2:00 with 2:00 rest

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Do one of the WODs you missed during the week!

2.: Metcon (AMRAP – Rounds)

E4MOM 36min

100m Farmer Carry (70/53)

At the beginning of each 4:00

Starting at 0:00

Then complete:

Round 1: 100 Double Unders

Round 2: 3 Rope Climbs

Round 3: 15 Ground to OH (105/75)

Repeat x 3
Scale movements/weight in order to get roughly a 1:1 work/rest ratio.

Example – 100m Carry + 100 DU completed in roughly 2:00 with 2:00 rest

Fri 6-15-18

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 finishMetcon (Weight)Back Squat 100 Reps for Total Sum Weight3: Metcon (Time)21-18-15-12-9-6-3 reps for time of: Toes to Bar Calories on Rowerchoose WOD 3 or 44: Metcon (Time)21-18-15-12-9-6-3 reps for time of: Toes to Bar Calories on Assault Bikechoose WOD 3 or 4

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

Metcon (Weight)

Back Squat 100 Reps for Total Sum Weight

3: Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes to Bar

Calories on Rower
choose WOD 3 or 4

4: Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes to Bar

Calories on Assault Bike
choose WOD 3 or 4

Thur 6-14-18

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: Deadlift (20:00 to find 1RM)3: Metcon (Time)5 rounds for time of: 25 Push Ups 25 Dumbbell Snatch (50/35)Bsaics: 20's @ 25/20# Int: 35/25# Adv: as written

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: Deadlift (20:00 to find 1RM)

3: Metcon (Time)

5 rounds for time of:

25 Push Ups

25 Dumbbell Snatch (50/35)
Bsaics: 20’s @ 25/20#

Int: 35/25#

Adv: as written

Wed 6-13-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (10+)View Public Whiteboard1: Warm-up (No Measure)Warm Up 3 rounds 10 cals assault bike 15 pvc pipe pass throughs 10 goblet squats 10 ring rows 10 lunges2: Metcon (No Measure)Skill: Squat Clean 3-3-3-3-33: Metcon (No Measure)Workout: 10 rounds 10 wallballs 5 strict pullups

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

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1: Warm-up (No Measure)

Warm Up

3 rounds

10 cals assault bike

15 pvc pipe pass throughs

10 goblet squats

10 ring rows

10 lunges

2: Metcon (No Measure)

Skill:

Squat Clean

3-3-3-3-3

3: Metcon (No Measure)

Workout:

10 rounds

10 wallballs

5 strict pullups

Wed 6-13-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (6-9)View Public Whiteboard1: Warm-up (No Measure)Warm Up: 400m Run 30 sec on/30 sec off Squat Jumps Skip down and back length of gym Pushups Side Shuffle down and back length of gym2: Metcon (No Measure)Skill: Front Squats 10-10-10-10-10 Depending on athletes level can use dumbells or barbell3: Metcon (No Measure)Workout: AMRAP 18 9 Pushups 9 Box Jumps 9 Sit Ups 9 Flutterkicks *flutterkicks-athletes lay down on back (can put hands under bottom) with straight legs scissor up and down all the way to the floor 4 flutterkicks equal 1 rep. 9=36

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

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1: Warm-up (No Measure)

Warm Up:

400m Run

30 sec on/30 sec off

Squat Jumps

Skip down and back length of gym

Pushups

Side Shuffle down and back length of gym

2: Metcon (No Measure)

Skill:

Front Squats

10-10-10-10-10

Depending on athletes level can use dumbells or barbell

3: Metcon (No Measure)

Workout:

AMRAP 18

9 Pushups

9 Box Jumps

9 Sit Ups

9 Flutterkicks

*flutterkicks-athletes lay down on back (can put hands under bottom) with straight legs scissor up and down all the way to the floor 4 flutterkicks equal 1 rep. 9=36

Wed 6-13-18

CrossFit Salem South, CrossFit West Salem - 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 (AMRAP - Rounds and Reps)Teams of 2, AMRAP 35:00 Row 1,000 Run 800m 16 Partner Wall Ball Shots over pull up bar (20/14) 26 Kb Swings (53/35)Split reps for each element between the two people, one person working at a time.

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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 (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 35:00

Row 1,000

Run 800m

16 Partner Wall Ball Shots over pull up bar (20/14)

26 Kb Swings (53/35)
Split reps for each element between the two people, one person working at a time.