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Sat 8-11-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (Time)Partner WOD Teams of 2!! 5000m Row Every 3 min starting @ 0:00 Complete: 30 Barbell Thrusters (45/35) *During Row, partner holds Barbell Overhead!!!Enjoy!!!

CrossFit Salem South – CrossFit

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1: Metcon (Time)

Partner WOD

Teams of 2!!

5000m Row

Every 3 min starting @ 0:00

Complete:

30 Barbell Thrusters (45/35)

*During Row, partner holds Barbell Overhead!!!
Enjoy!!!

Fri 8-10-18

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: Back Squat (5-5-5-5)3: Metcon (Time)For Time 800m Run 5 Rounds of 10 Front Squats (95/65) 12 Toes to Bar 800m Run**No Racks Basics - 65/45, Sit-ups Int - 75/55, knee raises Rx - as written Rx+ - 135/95

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: Back Squat (5-5-5-5)

3: Metcon (Time)

For Time

800m Run

5 Rounds of

10 Front Squats (95/65)

12 Toes to Bar

800m Run
**No Racks

Basics – 65/45, Sit-ups

Int – 75/55, knee raises

Rx – as written

Rx+ – 135/95

Thu 8-9-18

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: Hang Clean & Jerk Complex (EMOM 12 min)2 Hang Cleans + 2 Jerks (unbroken)Work up to AHAP3: Metcon (AMRAP - Rounds and Reps)AMRAP 12 min 12 Hang Power Cleans (95/65) 8 Bar Facing Burpees 4 Bar Muscle Ups (12 pull ups)Basics - 65/45

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: Hang Clean & Jerk Complex (EMOM 12 min)

2 Hang Cleans + 2 Jerks (unbroken)
Work up to AHAP

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

12 Hang Power Cleans (95/65)

8 Bar Facing Burpees

4 Bar Muscle Ups (12 pull ups)
Basics – 65/45

Int – 75/55

Rx – as written

Rx+ – 115/80

Wed 8-8-18

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)Teams of 2!!!! CHIPPER for time 50 Cal Bike or 75 Cal Row 100 Double unders 50 DB Snatches (50/35) 25 Alt Lunges w/ DB 80 Double unders 40 DB Snatches (50/35) 20 Alt Lunges w/ DB 60 Double unders 30 DB Snatches (50/35) 15 Alt Lunges w/ DB 40 Double unders 20 DB Snatches (50/35) 10 Alt

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)

Teams of 2!!!!

CHIPPER for time

50 Cal Bike or 75 Cal Row

100 Double unders

50 DB Snatches (50/35)

25 Alt Lunges w/ DB

80 Double unders

40 DB Snatches (50/35)

20 Alt Lunges w/ DB

60 Double unders

30 DB Snatches (50/35)

15 Alt Lunges w/ DB

40 Double unders

20 DB Snatches (50/35)

10 Alt Lunges w/ DB

20 Double unders

10 DB Snatches (50/35)

5 Alt Lunges w/ DB

50 Cal Bike or 75 Cal Row

Tue 8-7-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public WhiteboardGeneral 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 - Rounds)PROWLER PUSH/SLED DRAG 100m Prowler Push x 3 (180/90) 100m Sled Drag x 3 (180/90)25 minutes to complete 6 rounds.3: Metcon (Time)For Time 5 Rounds 100m Run 15 Sumo DL High pulls w/KB (70/53) 20 AbMat Sit-ups

CrossFit Salem South, CrossFit West Salem – CrossFit

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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 – Rounds)

PROWLER PUSH/SLED DRAG

100m Prowler Push x 3 (180/90)

100m Sled Drag x 3 (180/90)
25 minutes to complete 6 rounds.

3: Metcon (Time)

For Time

5 Rounds

100m Run

15 Sumo DL High pulls w/KB (70/53)

20 AbMat Sit-ups

Mom 8-6-18

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: Weighted Box Step Ups (5x10)Use KB or DB and complete 5 sets of 10 reps.3: Metcon (AMRAP - Rounds and Reps)AMRAP 15 Min 7 Handstand Push-ups 10 Box Jumps (24/20) 12/10 Cal Row

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: Weighted Box Step Ups (5×10)

Use KB or DB and complete 5 sets of 10 reps.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min

7 Handstand Push-ups

10 Box Jumps (24/20)

12/10 Cal Row

Sun 8-5-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Danny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here

CrossFit Salem South – CrossFit

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1: Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

Sat 8-4-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (AMRAP - Reps)AMRAP 5 min 8 Burpee Box Jumps 100m Run Rest 2 min AMRAP 5 min 12 KB Swings 12 AbMat sit-ups Rest 2 minutes AMRAP 5 min 10 Cal Row 15 Air SquatsScore is total reps of all 3 AMRAP’s

CrossFit Salem South – Free Basics WOD

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1: Metcon (AMRAP – Reps)

AMRAP 5 min

8 Burpee Box Jumps

100m Run

Rest 2 min

AMRAP 5 min

12 KB Swings

12 AbMat sit-ups

Rest 2 minutes

AMRAP 5 min

10 Cal Row

15 Air Squats
Score is total reps of all 3 AMRAP’s

Sat 8-4-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Cindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats

CrossFit Salem South – CrossFit

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1: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Wed 8-1-18

CrossFit Salem South, CrossFit West Salem - CrossFit Kids (10+)View Public Whiteboard1: Warm-up (No Measure)Warmup: 3 rounds Medball toss with partner or wall 10 side toss 10 overhead toss 10 underhand toss 10 chest pass2: Metcon (No Measure)Workout: 7 rounds 5 slam ball over shoulder Sandbag over shoulder carry down Sandbag bear crawl drag back 10 Burpees3: Metcon (No Measure)Skill: Handstand Pushup work

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

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1: Warm-up (No Measure)

Warmup:

3 rounds

Medball toss with partner or wall

10 side toss

10 overhead toss

10 underhand toss

10 chest pass

2: Metcon (No Measure)

Workout:

7 rounds

5 slam ball over shoulder

Sandbag over shoulder carry down

Sandbag bear crawl drag back

10 Burpees

3: Metcon (No Measure)

Skill:

Handstand Pushup work