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

Fri 8-31-18

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: Back Squat (3x8)Three rounds of: A. Back Squat x 8 reps B. Single-Leg Glute Bridge x 10 reps each leg https://youtu.be/yFNjwkUNIao C. Hollow Body Roll to Superman x 6 rolls each way https://youtu.be/_1LXu5T8AO43: Metcon (AMRAP - Rounds and Reps)AMRAP 14:00 6 Strict Pull Ups 12 Lunges

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: Back Squat (3×8)

Three rounds of:

A. Back Squat x 8 reps

B. Single-Leg Glute Bridge x 10 reps each leg

https://youtu.be/yFNjwkUNIao

C. Hollow Body Roll to Superman x 6 rolls each way

https://youtu.be/_1LXu5T8AO4

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

6 Strict Pull Ups

12 Lunges (with 20/14 med ball)

Run 100m (with med ball)
Basic Level: No med ball. 6 inverted rows or seated pull ups.

Int Level: 6 pull ups with band or kipping. Scale med ball as needed.

Adv Level: As written

Thur 8-30-18

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 (20x1 AHAP)3: Metcon (No Measure)Skills and Mobility work as a class. Any order rotate through ststaions. Reverse hyper 3x10 @ 1/3 DL weight https://youtu.be/7MthYct8yxQ 3x10 banded hamstring curls https://youtu.be/B0kABjeJ_TY 5:00 foam roll upper back and hamstrings, use the double ball rollers for lower back or lacrosse balls 3x10 KB torso twists https://youtu.be/BWnh1TjZz1U Dumbbell Shoulder Shrugs 3x10 AHAP

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 (20×1 AHAP)

3: Metcon (No Measure)

Skills and Mobility work as a class. Any order rotate through ststaions.

Reverse hyper 3×10 @ 1/3 DL weight

https://youtu.be/7MthYct8yxQ

3×10 banded hamstring curls

https://youtu.be/B0kABjeJ_TY

5:00 foam roll upper back and hamstrings, use the double ball rollers for lower back or lacrosse balls

3×10 KB torso twists

https://youtu.be/BWnh1TjZz1U

Dumbbell Shoulder Shrugs

3×10 AHAP

Wed 8-29-18

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: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 30:00 30 Wall Ball Shots (20/14) 25 Toes to Bar 20 Cal. on the Assault Bike Rest 1:00one person works at a time, scale as needed.

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: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 30:00

30 Wall Ball Shots (20/14)

25 Toes to Bar

20 Cal. on the Assault Bike

Rest 1:00
one person works at a time, scale as needed.

Tue 8-28-17

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: Bench Press (8x2)20 sec ring hold/support between sets. https://youtu.be/C07M-t0_Vxg3: Metcon (Time)3 rounds for time: Run 400m 8 bar muscle ups 12 Burpee Box Jumps (24/20")scale as needed. Bar muscle ups = 2x pull ups or ring rows.

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: Bench Press (8×2)

20 sec ring hold/support between sets. https://youtu.be/C07M-t0_Vxg

3: Metcon (Time)

3 rounds for time:

Run 400m

8 bar muscle ups

12 Burpee Box Jumps (24/20″)
scale as needed. Bar muscle ups = 2x pull ups or ring rows.

Mon 8-27-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Tabata Warm Up (No Measure)6 rounds: Alternating between air squats and push ups.2: Metcon (AMRAP - Rounds)4 rounds, 2:00 each station to complete: Station 1: 4 Squat Cleans (225/155) Station 2: 15 Handstand Push Ups Station 3: 500m Row Station 4: 60 Double UndersScore is completed rounds with a max of 16. Basic Level: Any weight, fill the 2:00 with consistant technique reps. Regular push ups. Row for 2:00. Single Unders for 2:00. Int Level: 165-185/115-135 Clean, 20 regular push ups or modified HSPU (pike, Ab mats). 150 Single Unders

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Tabata Warm Up (No Measure)

6 rounds: Alternating between air squats and push ups.

2: Metcon (AMRAP – Rounds)

4 rounds, 2:00 each station to complete:

Station 1: 4 Squat Cleans (225/155)

Station 2: 15 Handstand Push Ups

Station 3: 500m Row

Station 4: 60 Double Unders
Score is completed rounds with a max of 16.

Basic Level: Any weight, fill the 2:00 with consistant technique reps. Regular push ups. Row for 2:00. Single Unders for 2:00.

Int Level: 165-185/115-135 Clean, 20 regular push ups or modified HSPU (pike, Ab mats). 150 Single Unders or 30-45 double unders. 400m Row.

Adv. Level: as written

Rx+: 245/175 Clean

Sun 8-26-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (No Measure)Coaches Pick!!!

CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

Coaches Pick!!!

Sat 8-25-18

CrossFit Salem South - CrossFitView Public Whiteboard1.: Metcon (AMRAP - Rounds)4 Rounds :30w/:30r Ring support hold Handstand Hold Hollow/L-sit bar hang2: Metcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20 Min 100m Run 12 Slam Balls (40/30) 10 Hand Release Push-ups 10/7 Cals Row 12 Sit-ups w/Plate

CrossFit Salem South – CrossFit

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1.: Metcon (AMRAP – Rounds)

4 Rounds

:30w/:30r

Ring support hold

Handstand Hold

Hollow/L-sit bar hang

2: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20 Min

100m Run

12 Slam Balls (40/30)

10 Hand Release Push-ups

10/7 Cals Row

12 Sit-ups w/Plate

Fri 8-24-18

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 (3-3-3-3-3)3: Metcon (Time)10-9-8....3-2-1 Chest to Bar Pull-ups 1-2-3.....8-9-10 Thrusters (95/65)Basics - 55/35, Ring rows Int - 75/55, pull-ups Rx - as written Rx+ - 135/95

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 (3-3-3-3-3)

3: Metcon (Time)

10-9-8….3-2-1

Chest to Bar Pull-ups

1-2-3…..8-9-10

Thrusters (95/65)
Basics – 55/35, Ring rows

Int – 75/55, pull-ups

Rx – as written

Rx+ – 135/95

Thu 8-23-18

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: Metcon (AMRAP - Reps)Tire Flips (15 min) 30 tire flips3: 5k Row (Time)Max Effort 5k Row

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: Metcon (AMRAP – Reps)

Tire Flips (15 min)

30 tire flips

3: 5k Row (Time)

Max Effort 5k Row

Wed 8-22-18

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: Metcon (Time)Chipper 400m Run 30 Squat Cleans (95/65) 30 Burpees over the Bar 400m Run 20 Squat Cleans (115/80) 20 Burpees over the Bar 400m Run 10 Squat Cleans (135/95) 10 Burpees over the Bar 400m Run

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: Metcon (Time)

Chipper

400m Run

30 Squat Cleans (95/65)

30 Burpees over the Bar

400m Run

20 Squat Cleans (115/80)

20 Burpees over the Bar

400m Run

10 Squat Cleans (135/95)

10 Burpees over the Bar

400m Run