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Wed 6-6-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (6-9)View Public Whiteboard1: Warm-up (No Measure)Warm Up Run 400m then 3 rounds 10 Goblet Squats 10 Ring Rows 10 Yoga Pushups2: Metcon (No Measure)Skill/Game "3 in a Row"(Relay Style) Trainer gets 2 stacks of 10# bumper plates and has kids get into 2 lines next to each other. The first athletes perform 3 burpees then grabs the 10# weight plate and runs it down to the other end of the gym and then runs back to give the next athlete in line a high five. Have athletes repeat until all weight

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

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1: Warm-up (No Measure)

Warm Up

Run 400m

then 3 rounds

10 Goblet Squats

10 Ring Rows

10 Yoga Pushups

2: Metcon (No Measure)

Skill/Game

“3 in a Row”(Relay Style)

Trainer gets 2 stacks of 10# bumper plates and has kids get into 2 lines next to each other. The first athletes perform 3 burpees then grabs the 10# weight plate and runs it down to the other end of the gym and then runs back to give the next athlete in line a high five. Have athletes repeat until all weight plates are stacked at the other end of the gym.

3: Metcon (No Measure)

Workout:

Partner

AMRAP 15

10 burpees 6″ reach(athletes perform burpees under pullup bars, can stack weight plates under bars to jump up on to be able to touch pullup bar with 2 hands)

20 body weight good mornings

6 wall walks

(athletes can split up work how they want, only one athlete working at a time.)

Wed 6-6-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (3-5)View Public Whiteboard1: Warm-up (No Measure)Warm Up: Mommy Does Crossfit! Trainer reads Mommy does Crossfit book. Every time the word Mommy/Mom is read, athletes perform 3 burpees. Every time the word Crossfit is read, athletes sprint down and back the length of the gym.2: Metcon (No Measure)Skill: Wall Walks3: Metcon (No Measure)Workout AMRAP 1 Bear crawl in a circle around gym 6 Box Jumps 3 Pushups4: Metcon (No Measure)Game: Dance Party!!

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

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1: Warm-up (No Measure)

Warm Up:

Mommy Does Crossfit!

Trainer reads Mommy does Crossfit book. Every time the word Mommy/Mom is read, athletes perform 3 burpees. Every time the word Crossfit is read, athletes sprint down and back the length of the gym.

2: Metcon (No Measure)

Skill:

Wall Walks

3: Metcon (No Measure)

Workout

AMRAP

1 Bear crawl in a circle around gym

6 Box Jumps

3 Pushups

4: Metcon (No Measure)

Game:

Dance Party!!

Wed 6-6-18

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 (No Measure)4 Rounds 150m Farmers Carry (AHAP) 5 Tire Flips 150m Sled Drag (180/95)Not for time, but KEEP MOVING!!3: Metcon (AMRAP - Rounds and Reps)AMRAP 7 min 15 Cal Row 30 Double Unders

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 (No Measure)

4 Rounds

150m Farmers Carry (AHAP)

5 Tire Flips

150m Sled Drag (180/95)
Not for time, but KEEP MOVING!!

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

15 Cal Row

30 Double Unders

Tue 6-5-18

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 Mornings1: Tabata Something Else (AMRAP - Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.3: Metcon (Time)Masters League

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

1: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

3: Metcon (Time)

Masters League Qualifier 18.4

1 Round for Time of:

50 CAL ROW

50 BOX JUMPS OVERS (24/20)

50 DEADLIFTS (175/110)

50 WALL BALLS (20/14)

50 RING DIPS

50 WALL BALLS

50 DEADLIFTS

50 BOX JUMP OVERS

50 CAL ROW

(25 min CAP)
25 minute cap. Add one second for every rep not completed.

Mon 6-4-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (3-5)View Public Whiteboard1: Kids Warm-Up 1 (No Measure)Musical cone run Kids run around outside of cones to music. Once music stops, trainer calls out a movement. Kids complete movement. Repeat.2: Metcon (No Measure)Skills 1. Duck walk relay 2. KB deadlift line Set out orange polygons in a straight line. Have each kid do 3 deadlifts in each one. 3. Plank wall walk ups Athlete holds a plank in front of a wall. Walks hands up wall back to plank.3: Metcon (No Measure)Workout Alternate 10 sec on 10 sec off Burpees and

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

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1: Kids Warm-Up 1 (No Measure)

Musical cone run

Kids run around outside of cones to music. Once music stops, trainer calls out a movement. Kids complete movement. Repeat.

2: Metcon (No Measure)

Skills

1. Duck walk relay

2. KB deadlift line

Set out orange polygons in a straight line. Have each kid do 3 deadlifts in each one.

3. Plank wall walk ups

Athlete holds a plank in front of a wall. Walks hands up wall back to plank.

3: Metcon (No Measure)

Workout

Alternate 10 sec on 10 sec off

Burpees and air squats

Mon 6-4-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (10+)View Public Whiteboard1: Kids Warm-Up 3 (No Measure)3 Rounds High Knees Down and Back Butt Kickers Down and Back Side Shuffle Down and Back Grapevine Down and Back Broad Jump Down and Back Plate Jump Down and Back2: Metcon (No Measure)Skill Tabata double unders 8 rounds of 20 sec of work with 10 sec of rest3: Metcon (AMRAP - Rounds and Reps)Workout Mary Amrap 20 5 HSPU 10 Pistols 15 pull-ups

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

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1: Kids Warm-Up 3 (No Measure)

3 Rounds

High Knees Down and Back

Butt Kickers Down and Back

Side Shuffle Down and Back

Grapevine Down and Back

Broad Jump Down and Back

Plate Jump Down and Back

2: Metcon (No Measure)

Skill

Tabata double unders

8 rounds of 20 sec of work with 10 sec of rest

3: Metcon (AMRAP – Rounds and Reps)

Workout

Mary

Amrap 20

5 HSPU

10 Pistols

15 pull-ups

Mon 6-4-18

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: Back Squat (5-5-5-5-5)3: Metcon (AMRAP - Reps)AMRAP 4 min 50m Run 10 Goblet Squats (53/35) Rest 2 min AMRAP 4 min 8 Burpees 12 KB Swings (53/35) Rest 2 min AMRAP 4 min 12 Box Step Ups w/KB (53/35) 8 Push Press w/KB (53/35)Box Step ups (24/20) Push Press single arm *Score is Reps for all 3 Amrap’s combined. **50m = 5reps

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: Back Squat (5-5-5-5-5)

3: Metcon (AMRAP – Reps)

AMRAP 4 min

50m Run

10 Goblet Squats (53/35)

Rest 2 min

AMRAP 4 min

8 Burpees

12 KB Swings (53/35)

Rest 2 min

AMRAP 4 min

12 Box Step Ups w/KB (53/35)

8 Push Press w/KB (53/35)
Box Step ups (24/20)

Push Press single arm

*Score is Reps for all 3 Amrap’s combined.

**50m = 5reps

Mon 6-4-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (6-9)View Public Whiteboard1: Kids Warm-Up 2A (No Measure)Mixed Tabata Sit-ups Push-ups Tuck jumps Light KB swings2: Metcon (No Measure)Skill Tabata Double Unders 8 rounds of 20 sec of work and 10 sec of rest3: Metcon (No Measure)Workout Partner 100 deadlifts 100 sit-ups 100 push-ups Run 400m Break up reps as needed but run is done together.

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

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1: Kids Warm-Up 2A (No Measure)

Mixed Tabata

Sit-ups

Push-ups

Tuck jumps

Light KB swings

2: Metcon (No Measure)

Skill

Tabata Double Unders

8 rounds of 20 sec of work and 10 sec of rest

3: Metcon (No Measure)

Workout

Partner

100 deadlifts

100 sit-ups

100 push-ups

Run 400m

Break up reps as needed but run is done together.

Sun 6-3-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (Time)For Time (30 min Cap) 30 Cal Row 50 Push Press (75/45) 50 Back Rack Step Ups (20) 50m Overhead Barbell Carry 30 Cal Row 35 Push Press (95/65) 35 Back Rack Step Ups 50m Overhead Barbell Carry 30 Cal Row 20 Push Press (135/95) 20 Back Rack Step Ups 50m Overhead Barbell Carry 30 Cal Row 5 Push Press (155/115) 5 Back Rack Steps Ups 50m Overhead Barbell Carry

CrossFit Salem South – CrossFit

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1: Metcon (Time)

For Time (30 min Cap)

30 Cal Row

50 Push Press (75/45)

50 Back Rack Step Ups (20)

50m Overhead Barbell Carry

30 Cal Row

35 Push Press (95/65)

35 Back Rack Step Ups

50m Overhead Barbell Carry

30 Cal Row

20 Push Press (135/95)

20 Back Rack Step Ups

50m Overhead Barbell Carry

30 Cal Row

5 Push Press (155/115)

5 Back Rack Steps Ups

50m Overhead Barbell Carry

Sat 6-2-18

CrossFit Salem South, CrossFit West Salem - Free Basics WODView Public Whiteboard1: Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

CrossFit Salem South, CrossFit West Salem – Free Basics WOD

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1: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders