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Tue 8-21-18

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)AMRAP 8 Min 30 Double Unders 15 Wallballs (20/14) 5 Toes to Rope Rest 2 min AMRAP 6 min 100m Run 3 Wall Walks Rest 2 min AMRAP 4 min Max Cals on RowerScore total reps of all three AMRAP's!! 100m run =

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)

AMRAP 8 Min

30 Double Unders

15 Wallballs (20/14)

5 Toes to Rope

Rest 2 min

AMRAP 6 min

100m Run

3 Wall Walks

Rest 2 min

AMRAP 4 min

Max Cals on Rower
Score total reps of all three AMRAP’s!!

100m run = 10 reps

3: Metcon (AMRAP – Rounds)

Death by Situps

EMOM 10 min

Minute 1: 12 sit-ups

Add 2 sit-ups each round until failure to complete prescribed # for that round!!

Mon 8-20-18

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: Press Complex (E2MOM 20min)4 Push Press, 4 Front Rack LungesEvery 2 minutes on the minute. Complete 4 Push Press then 4 Front Rack Lunges unbroken. Work up to AHAP3: Metcon (Time)For Time 42-30-18 DB Snatches (50/35) 21-15-9 Box Jumps (24/20)

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: Press Complex (E2MOM 20min)

4 Push Press, 4 Front Rack Lunges
Every 2 minutes on the minute. Complete 4 Push Press then 4 Front Rack Lunges unbroken. Work up to AHAP

3: Metcon (Time)

For Time

42-30-18

DB Snatches (50/35)

21-15-9

Box Jumps (24/20)

Sun 8-19-18

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

CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

Coaches choice!!!!

Sat 8-18-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (Time)Teams of 3 Complete for time: 600m Sandbag Carry (120) 60 Burpees over Bag 60 Sandbag over the box (48) 400m Sandbag Carry (120) 40 Burpees over Bag 40 Sandbag over the box (48) 200m Sandbag Carry (120) 20 Burpees over Bag 20 Sandbag over the box (48)Sandbag Carry's - you choose how you want to move the bag. 1, 2, or 3 people at a time. Sandbag over the box - bag starts on the ground and ends on the ground at the other side. How you do it is up

CrossFit Salem South – CrossFit

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1: Metcon (Time)

Teams of 3

Complete for time:

600m Sandbag Carry (120)

60 Burpees over Bag

60 Sandbag over the box (48)

400m Sandbag Carry (120)

40 Burpees over Bag

40 Sandbag over the box (48)

200m Sandbag Carry (120)

20 Burpees over Bag

20 Sandbag over the box (48)
Sandbag Carry’s – you choose how you want to move the bag. 1, 2, or 3 people at a time.

Sandbag over the box – bag starts on the ground and ends on the ground at the other side. How you do it is up to you!!

Thu 8-16-18

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 (AMRAP - Reps)3 rounds Row (cals) Box jump 24/20 (reps) KB swings 53/35 (reps) Single arm DB push press@50/35 (reps) Alt lunge steps with DB (reps) Rest Fight gone bad styleIn this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from

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 (AMRAP – Reps)

3 rounds

Row (cals)

Box jump 24/20 (reps)

KB swings 53/35 (reps)

Single arm DB push press@50/35 (reps)

Alt lunge steps with DB (reps)

Rest

Fight gone bad style
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

Fri 8-17-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Squat Warm Up (No Measure)Row 500m 2 rounds: 20 Leg Swings Lunge down (with twist) Butt-kickers back 10 Goblet squats w/hold High Kicks down Spiderman crawl back2: Overhead Squat (5-5-3-3-1-1)3: Metcon (Time)21-15-9 Snatch@115/80 Ring Push-up

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Overhead Squat (5-5-3-3-1-1)

3: Metcon (Time)

21-15-9

Snatch@115/80

Ring Push-up

Wed 8-15-18

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)Tabata hollow Hold Rest 2 mins Tabata handstand Hold3: Metcon (Time)Karen with a twist 150 wallballs for time 20/14 Every time you break 10 push-ups, and 20 sit-ups Break= ball touches ground or ball stops moving vertically. Cannot just hold onto the ball and

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)

Tabata hollow Hold

Rest 2 mins

Tabata handstand Hold

3: Metcon (Time)

Karen with a twist

150 wallballs for time 20/14

Every time you break 10 push-ups, and 20 sit-ups

Break= ball touches ground or ball stops moving vertically. Cannot just hold onto the ball and rest.

Tue 8-14-18

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: Deadlift (30 reps AHAP)30 singles at one weight, AHAP. In 20:00 Max2: Metcon (AMRAP - Rounds and Reps)AMRAP 18 25 cal bike 25 double unders 25 toes to bar 25 double unders Run 400m 25 double unders

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: Deadlift (30 reps AHAP)

30 singles at one weight, AHAP. In 20:00 Max

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18

25 cal bike

25 double unders

25 toes to bar

25 double unders

Run 400m

25 double unders

Mon 8-13-18

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: Bench Press (1-1-1-1-1)3: Metcon (Time)7 rounds for time 5 Squat Clean Thrusters@135/95 10 Burpees 20 Cal RowBasics-75/55 thrusters, 10 cal row Int-95/65 Rx+ 155/105

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: Bench Press (1-1-1-1-1)

3: Metcon (Time)

7 rounds for time

5 Squat Clean Thrusters@135/95

10 Burpees

20 Cal Row
Basics-75/55 thrusters, 10 cal row

Int-95/65

Rx+ 155/105

Sun 8-12-17

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (No Measure)Instructors choice!2: Metcon (AMRAP - Reps)AMRAP 26:00 0 - 3:00 (15) Clean and Jerks (155/105) 3:00 - 23:00 "2XL Cindy" AMRAP 10 Pull Ups 20 Push Ups 30 Squats 23:00 - 26:00 (15) Clean and Jerks (155/105)

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Instructors choice!

2: Metcon (AMRAP – Reps)

AMRAP 26:00

0 – 3:00 (15) Clean and Jerks (155/105)

3:00 – 23:00 “2XL Cindy” AMRAP

10 Pull Ups

20 Push Ups

30 Squats

23:00 – 26:00 (15) Clean and Jerks (155/105)