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Wed 7-25-18

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 (AMRAP - Reps)E2MOM 30 min 1:00w/1:00r Rd1: 15/12 Cal Bike Max Goblet Squats Time remaining Rd2: 15/12 Cal Row Max Sit-ups Time remaining Rd3: 150m Run Max "USA" KB swings Time remainingBasics - 10/7 cals/100m run Int - 12/8 cals Rx - as written **SCORE

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 (AMRAP – Reps)

E2MOM 30 min

1:00w/1:00r

Rd1: 15/12 Cal Bike

Max Goblet Squats Time remaining

Rd2: 15/12 Cal Row

Max Sit-ups Time remaining

Rd3: 150m Run

Max “USA” KB swings Time remaining
Basics – 10/7 cals/100m run

Int – 12/8 cals

Rx – as written

**SCORE is total reps of each movement!!

Tue 7-24-18

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: Deadlift (5-5-3-3-1-1)3: Metcon (AMRAP - Rounds and Reps)AMRAP 8 min 3 Deadlifts (225/155) 12 Burpees Over BarBasics - (95/65) Int - (155/105) Rx - As Written RX+ - (315/225)

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: Deadlift (5-5-3-3-1-1)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

3 Deadlifts (225/155)

12 Burpees Over Bar
Basics – (95/65)

Int – (155/105)

Rx – As Written

RX+ – (315/225)

Mon 7-23-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (10+)View Public Whiteboard1: Warm-up (No Measure)Warm Up: 3 rounds 16 low box jump lunges 12 banded reverse crunches 15 sec hollow rock/15 sec superman2: Metcon (No Measure)Skill: Rope Climbs3: Metcon (No Measure)Workout: 5 rounds 1 rope climb 10 DB Push Jerks 20 alt DB Snatch

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

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1: Warm-up (No Measure)

Warm Up:

3 rounds

16 low box jump lunges

12 banded reverse crunches

15 sec hollow rock/15 sec superman

2: Metcon (No Measure)

Skill:

Rope Climbs

3: Metcon (No Measure)

Workout:

5 rounds

1 rope climb

10 DB Push Jerks

20 alt DB Snatch

Mon 7-23-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (6-9)View Public Whiteboard1: Warm-up (No Measure)Warm Up: 3 rounds 16 low box jump lunges 12 banded reverse crunches 15 sec hollow rock/15 sec superman2: Metcon (No Measure)Skill: Rope Climbs3: Metcon (No Measure)Workout: 5 rounds/1 minute each station/1 minute rest Wall walks Stationary lunges Dot Drills Pullups

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

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1: Warm-up (No Measure)

Warm Up:

3 rounds

16 low box jump lunges

12 banded reverse crunches

15 sec hollow rock/15 sec superman

2: Metcon (No Measure)

Skill:

Rope Climbs

3: Metcon (No Measure)

Workout:

5 rounds/1 minute each station/1 minute rest

Wall walks

Stationary lunges

Dot Drills

Pullups

Mon 7-23-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (3-5)View Public Whiteboard1: Warm-up (No Measure)Warm Up: Speed drills w/hexagons2: Metcon (No Measure)Workout: Run around cones and freeze3: Metcon (No Measure)Game: Red light/green light4: Metcon (No Measure)Focused Play: Ropes!

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

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1: Warm-up (No Measure)

Warm Up:

Speed drills w/hexagons

2: Metcon (No Measure)

Workout:

Run around cones and freeze

3: Metcon (No Measure)

Game:

Red light/green light

4: Metcon (No Measure)

Focused Play:

Ropes!

Mon 7-23-18

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 (EMOM 10 min)3 Reps per minute3: Metcon (Time)5 Rounds 12 DB Push Press (1x50/35) 12 Box Jump Overs (24/20) 30 Double Unders

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: Shoulder Press (EMOM 10 min)

3 Reps per minute

3: Metcon (Time)

5 Rounds

12 DB Push Press (1×50/35)

12 Box Jump Overs (24/20)

30 Double Unders

Sun 7-21-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (No Measure)COACHES CHOICE!!Or #2!!!2: 3 Ladies (Time)Karen, Grace, Isabel all for time, split up anyway: 150 Wall Ball Shots (20/14#) 30 Cleans and Jerks (135/95) 30 Snatches (135/95)

CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

COACHES CHOICE!!
Or #2!!!

2: 3 Ladies (Time)

Karen, Grace, Isabel all for time, split up anyway:

150 Wall Ball Shots (20/14#)

30 Cleans and Jerks (135/95)

30 Snatches (135/95)

Sat 7-21-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (AMRAP - Reps)EMOM 30 Min :30w/:30r Min 1: Goblet Squats Min 2: Cals on Rower Min 3: Burpees Min 4: 200m Run (no :30 cap) Min 5: RestRest always comes after 200m Run. Total of 6 Rounds. Score is total reps of minutes 1-4, with run equaling 1 rep.

CrossFit Salem South – Free Basics WOD

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1: Metcon (AMRAP – Reps)

EMOM 30 Min

:30w/:30r

Min 1: Goblet Squats

Min 2: Cals on Rower

Min 3: Burpees

Min 4: 200m Run (no :30 cap)

Min 5: Rest
Rest always comes after 200m Run. Total of 6 Rounds.

Score is total reps of minutes 1-4, with run equaling 1 rep.

Sat 7-21-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)AMRAP 30 min Teams of 2 1000m Bike each 400m Farmers Carry 50 OH Lunges w/plateOne person works at a time. Each person must complete there own 1000m bike. Switch Farmer Carry and lunges as needed.

CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 min

Teams of 2

1000m Bike each

400m Farmers Carry

50 OH Lunges w/plate
One person works at a time.

Each person must complete there own 1000m bike.

Switch Farmer Carry and lunges as needed.

Wed 7-18-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (10+)View Public Whiteboard1: Warm-up (No Measure)Warm Up: 2 Rounds 15 Cal Row 10 Pushups 10 Squats 10 Hollow to superman holds (5 sec ea)2: Back Squat (5x3)3: Metcon (AMRAP - Rounds and Reps)AMRAP 15 Teams of 2 200m Barbell Farmers Carry One partner at each end of bar(weight depends on individual athlete) Light slam ball backwards toss length of gym-One partner goes down the other goes back Bear crawl rolling slam ball with you-One partner goes down, the other goes back. *workout can also be done individually. Athlete uses 2 farmer

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

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1: Warm-up (No Measure)

Warm Up:

2 Rounds

15 Cal Row

10 Pushups

10 Squats

10 Hollow to superman holds (5 sec ea)

2: Back Squat (5×3)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2

200m Barbell Farmers Carry

One partner at each end of bar(weight depends on individual athlete)

Light slam ball backwards toss length of gym-One partner goes down the other goes back

Bear crawl rolling slam ball with you-One partner goes down, the other goes back.

*workout can also be done individually. Athlete uses 2 farmer carry barbells.