EXPLORING FITNESS TOGETHER
EXPLORING FITNESS TOGETHER
(503) 931-7727

Tue 7-31-18

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: Shoulder Press (5x2)3: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Shoulder Press (5×2)

3: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Thu 8-2-18

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: PistolsSpend 15 minutes on Pistol progressions. Narrow squats, on box, foot behind, foot in front and banded.3: Metcon (Time)1000m row 50 alt Pistols 40 push-ups 30 pull-ups Rest 2 mins 500m row 25 alt Pistols 20 push-ups 15 pull-ups

CrossFit Salem South, CrossFit West Salem – 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: Pistols

Spend 15 minutes on Pistol progressions. Narrow squats, on box, foot behind, foot in front and banded.

3: Metcon (Time)

1000m row

50 alt Pistols

40 push-ups

30 pull-ups

Rest 2 mins

500m row

25 alt Pistols

20 push-ups

15 pull-ups

Fri 8-3-18

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: Squat Snatch (1-1-1-1-1)3: Metcon (AMRAP - Rounds and Reps)Amrap 18 3 muscle ups 6 squat snatch@95/65 12 wallballs@20/14 24 Russian KB swings@53/35Basics-ring rows, power snatch@45/25, wallballs@12/10, kB swings@35/20 Int-pull-ups, Power snatch@65/45, wallballs@14/12, kB swings@44/35

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Squat Snatch (1-1-1-1-1)

3: Metcon (AMRAP – Rounds and Reps)

Amrap 18

3 muscle ups

6 squat snatch@95/65

12 wallballs@20/14

24 Russian KB swings@53/35
Basics-ring rows, power snatch@45/25, wallballs@12/10, kB swings@35/20

Int-pull-ups, Power snatch@65/45, wallballs@14/12, kB swings@44/35

Wed 8-1-18

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 (Time)5 rounds 600m run 2 rounds of DT (1 round of DT is 12 deadlifts, 9 hang cleans, 6 push jerks@155/105)Basics-200m, 75# Int-400m, 95-115# RX-as written

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 (Time)

5 rounds

600m run

2 rounds of DT

(1 round of DT is 12 deadlifts, 9 hang cleans, 6 push jerks@155/105)
Basics-200m, 75#

Int-400m, 95-115#

RX-as written

Mon 7-30-18

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: Front Squat (5x10)Warm up to heavy set of 10. Record heaviest set of 103: Metcon (Time)3 rounds 15 burpees 30 squats 45 sit-ups 200m run

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Front Squat (5×10)

Warm up to heavy set of 10. Record heaviest set of 10

3: Metcon (Time)

3 rounds

15 burpees

30 squats

45 sit-ups

200m run

Sun 7-29-18

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

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (No Measure)

Coaches Choice!!!

Sat 7-28-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)Teams of 3 AMRAP 25 min *While one teammate bike 1000m, the other two teammates complete the following with one person working at a time. Teammates will rotate out on the 1000m bike. 150 Dumbbell Snatches (50/35) 200 Situps 150 Hang Clean & Jerks (115/80) 200 Situps

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25 min

*While one teammate bike 1000m, the other two teammates complete the following with one person working at a time. Teammates will rotate out on the 1000m bike.

150 Dumbbell Snatches (50/35)

200 Situps

150 Hang Clean & Jerks (115/80)

200 Situps

Fri 7-27-18

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 (Weight)E3MOM 15 min 15 UNBROKEN Thrusters (AHAP)5 Rounds of unbroken thrusters. Pick a heavy weight and don’t put the bar down. Rest remainder of time!!3: Metcon (Time)4 Rounds 3 Rope Climbs 10 Handstand Push-ups 400m RunBasics - Rope lowers (x2), HSPU scale, 200m run Int - 2 Rope Climbs, HSPU scale. Rx - as written RX+ - 15’ Legless RC

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 (Weight)

E3MOM 15 min

15 UNBROKEN Thrusters (AHAP)
5 Rounds of unbroken thrusters. Pick a heavy weight and don’t put the bar down. Rest remainder of time!!

3: Metcon (Time)

4 Rounds

3 Rope Climbs

10 Handstand Push-ups

400m Run
Basics – Rope lowers (x2), HSPU scale, 200m run

Int – 2 Rope Climbs, HSPU scale.

Rx – as written

RX+ – 15’ Legless RC

Thu 7-26-18

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: Snatch & Clean EMOM 12:00 (EMOM 12 min)1 Snatch and 1 Clean every minute (one bar). Record the heaviest total weight of both lifts and your progressions to the comments3: Metcon (Time)15-9-6 Snatch (135/95) Bar Muscle Ups (x2 CTB/Pull-ups)Basics - (75/55) Int - (95/65) Rx - as written RX+ - (155/105)

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Snatch & Clean EMOM 12:00 (EMOM 12 min)

1 Snatch and 1 Clean every minute (one bar). Record the heaviest total weight of both lifts and your progressions to the comments

3: Metcon (Time)

15-9-6

Snatch (135/95)

Bar Muscle Ups (x2 CTB/Pull-ups)
Basics – (75/55)

Int – (95/65)

Rx – as written

RX+ – (155/105)

Wed 7-25-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (6-9)View Public Whiteboard1: Warm-up (No Measure)Warm up: 3 rounds 10 banded good mornings 10 banded squats 10 banded pass throughs 10 banded around the worlds2: Metcon (No Measure)Lift: Bench Press/Floor press3: Metcon (No Measure)Workout: 5 rounds 7 heavy slam ball 100m sled pull backwards/forward(50m each) 100m back rack barbell carry

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

View Public Whiteboard

1: Warm-up (No Measure)

Warm up:

3 rounds

10 banded good mornings

10 banded squats

10 banded pass throughs

10 banded around the worlds

2: Metcon (No Measure)

Lift:

Bench Press/Floor press

3: Metcon (No Measure)

Workout:

5 rounds

7 heavy slam ball

100m sled pull backwards/forward(50m each)

100m back rack barbell carry