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Wed 7-18-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (3-5)View Public Whiteboard1: Warm-up (No Measure)Warm Up: Read book "Mommy loves Crossfit" Every time you read "mommy" kids do 3 burpees, every time you read "crossfit" kids bear crawl down and back length of gym.2: Metcon (No Measure)Workout: 3 Rounds (set up barbell with 10# plates on each end) 6 Burpees over the bar 5 KB Deadlifts 4 Toes to Rings3: Metcon (No Measure)Focused Play: Pullups on the portable low bar or rope play4: Metcon (No Measure)Game: If there's time.... Trainer's choice

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

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1: Warm-up (No Measure)

Warm Up:

Read book “Mommy loves Crossfit”

Every time you read “mommy” kids do 3 burpees, every time you read “crossfit” kids bear crawl down and back length of gym.

2: Metcon (No Measure)

Workout:

3 Rounds

(set up barbell with 10# plates on each end)

6 Burpees over the bar

5 KB Deadlifts

4 Toes to Rings

3: Metcon (No Measure)

Focused Play:

Pullups on the portable low bar or rope play

4: Metcon (No Measure)

Game:

If there’s time…. Trainer’s choice

Fri 7-20-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Squat/Deadlift warm-up (No Measure)Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings. 3 sets of 3 box jumps to medium height focusing on dynamic explosive form.2: Front Squat (1-1-1-1-1)3: Metcon (AMRAP - Rounds and Reps)AMRAP18 200m run 1 rounds of Cindy(5 pull-ups, 10 push-ups, 15 Air squats) 10 hang KB snatches@53/35Run=2 reps

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Squat/Deadlift warm-up (No Measure)

Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.

3 sets of 3 box jumps to medium height focusing on dynamic explosive form.

2: Front Squat (1-1-1-1-1)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP18

200m run

1 rounds of Cindy(5 pull-ups, 10 push-ups, 15 Air squats)

10 hang KB snatches@53/35
Run=2 reps

Thu 7-19-18

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: Split Jerk (Technique work. Build to a heavy single. )3: Metcon (Time)3K row Every minute on the minute do 5 burpees including :00Basics-3k row Int-3 burpees Rx-as written RX+-5k row

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: Split Jerk (Technique work. Build to a heavy single. )

3: Metcon (Time)

3K row

Every minute on the minute do 5 burpees including :00
Basics-3k row

Int-3 burpees

Rx-as written

RX+-5k row

Tue 7-17-18

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: Metcon (Time)10-1 Power Snatch@115/75 25 Double Unders 1-10 Handstand push-upsRound 1: 10 Power Snatch 25 DU 1 HSPU Round 2: 9 Power Snatch 25 DU 2 HSPU Etc... Basics-65/45, 2 to 1 single under, DB press Int-95/65, heavy rope, HSPU on box Rx-as written

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: Metcon (Time)

10-1

Power Snatch@115/75

25 Double Unders

1-10

Handstand push-ups
Round 1:

10 Power Snatch

25 DU

1 HSPU

Round 2:

9 Power Snatch

25 DU

2 HSPU

Etc…

Basics-65/45, 2 to 1 single under, DB press

Int-95/65, heavy rope, HSPU on box

Rx-as written

Wed 7-18-18

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: Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Basics-200m runs, step ups, air squats Int-3 rounds Rx- 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: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Basics-200m runs, step ups, air squats

Int-3 rounds

Rx- as written

Sun 7-15-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (No Measure)Coaches Choice!!!Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"

CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

Coaches Choice!!!

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Sat 7-14-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restSub KB for barbell on SDHP Scale push press to (45/35)

CrossFit Salem South – Free Basics WOD

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1: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Sub KB for barbell on SDHP

Scale push press to (45/35)

Sat 7-14-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Salem South – CrossFit

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1: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mon 7-16-18

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: Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#

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: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Fri 7-13-18

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: Bench Press (20 min)E2MOM (10 Rounds) Complete 10 Reps AHAP Record weight used for all 10 rounds.3: Metcon (Time)5 Rounds 5 Muscle Ups 15 Goblet Squats (53/35) 400m RunMuscle Up scaling options: X2 chest to bar pull-ups X3 pull-ups or scaled pu’s

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: Bench Press (20 min)

E2MOM (10 Rounds)

Complete 10 Reps AHAP

Record weight used for all 10 rounds.

3: Metcon (Time)

5 Rounds

5 Muscle Ups

15 Goblet Squats (53/35)

400m Run
Muscle Up scaling options:

X2 chest to bar pull-ups

X3 pull-ups or scaled pu’s