Sun 9-30-18
CrossFit Salem South - CrossFitView Public Whiteboard1: Clean and Jerk (1 rep max)
CrossFit Salem South - CrossFitView Public Whiteboard1: Clean and Jerk (1 rep max)
CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)AMRAP 24:00 Row 300m 10 Burpee Box Jumps 15 Sit Ups 20 Squats
AMRAP 24:00
Row 300m
10 Burpee Box Jumps
15 Sit Ups
20 Squats
CrossFit Salem South - CrossFitView Public Whiteboard1: Del (Time)For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25 BurpeesIn honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011To learn more about Del click here
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
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: Dumbbell Bench Press (6x10 AHAP)2x DB Bench PressAccessory work: 6x6 inverted rows with 2 sec. pause and at the top. Underhand grip: https://youtu.be/q9w2PZD8ygc3: Metcon (Time)10 rounds for time: 3 Ring Muscle Ups 10 Dumbbell Snatch (50/35) Run 100mBasic: 6 -8 runds, 6 Seated pull ups instead of MU. Int: 6 pull ups or 3 banded MU. Adv: As written
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2x DB Bench Press
Accessory work: 6×6 inverted rows with 2 sec. pause and at the top. Underhand grip: https://youtu.be/q9w2PZD8ygc
10 rounds for time:
3 Ring Muscle Ups
10 Dumbbell Snatch (50/35)
Run 100m
Basic: 6 -8 runds, 6 Seated pull ups instead of MU.
Int: 6 pull ups or 3 banded MU.
Adv: As written
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: Sumo Deadlift (10x3 @ 50-60% of Reg DL)https://youtu.be/PQ3A_HmfQyk Accessory work: 5 x 12 Bulgarian Split Squats (6 each leg). Add weight as possible with dumbbells. https://youtu.be/7Aqeb8UHl4k3: Metcon (AMRAP - Reps)EMOM 12:00 Even Min: 1 arm Dumbbell Thrusters (50/35) Odd Min: Burpees Max reps
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)
Accessory work: 5 x 12 Bulgarian Split Squats (6 each leg). Add weight as possible with dumbbells.
https://youtu.be/7Aqeb8UHl4k
EMOM 12:00
Even Min: 1 arm Dumbbell Thrusters (50/35)
Odd Min: Burpees
Max reps each min.
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 - Rounds and Reps)Teams of 2, AMRAP 30:00 100 Double Unders 30 Cal Ski Erg 4x 100m runs 10 tire flips (or 30 KB Swings 53/35) 30 Burpee box jumps (24/20")one person working at a time, split reps anyway. Use one Erg for your team, if occupied then row.
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
Teams of 2, AMRAP 30:00
100 Double Unders
30 Cal Ski Erg
4x 100m runs
10 tire flips (or 30 KB Swings 53/35)
30 Burpee box jumps (24/20″)
one person working at a time, split reps anyway. Use one Erg for your team, if occupied then row.
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: Hang Clean & Jerk Complex (Every 90s for 10 rounds)2 Hang Cleans + 2 Jerks (unbroken)3: Metcon (Time)Chipper for time: 40 cal row 40 Toes to bar 40 Ass bike calories 40 cal row 40 Toes to bar 40 Ass bike caloriesStart anywhere to share equipment,
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 Hang Cleans + 2 Jerks (unbroken)
Chipper for time:
40 cal row
40 Toes to bar
40 Ass bike calories
40 cal row
40 Toes to bar
40 Ass bike calories
Start anywhere to share equipment, scale as follows:
Basics: 30’s/25’s
Int: 35’s
Adv: 40’s
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: Squat/Lunge Complex (8x6 AHAP)4 Back Squats + 2 Lunges (L+R) = 6 reps3: Metcon (Time)10 Rounds for time: 200m Run 15 Slam Ball Over Shoulder (50/30)Scale to: Basics: 100m run or 6 rounds (20/10) Int: 8 Rounds (40/20) Adv: As written
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
4 Back Squats + 2 Lunges (L+R) = 6 reps
10 Rounds for time:
200m Run
15 Slam Ball Over Shoulder (50/30)
Scale to:
Basics: 100m run or 6 rounds (20/10)
Int: 8 Rounds (40/20)
Adv: As written
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsThis is an interesting WOD. Score is total reps, time is not a factor. 5 attempts at each movement to get max unbroken reps. If you are scaling the bench press use a weight you can get about 10 times. If you are scaling the pull ups use a method you can get some reps each round. Rest should be as needed to perform your best on each round.
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
This is an interesting WOD. Score is total reps, time is not a factor. 5 attempts at each movement to get max unbroken reps. If you are scaling the bench press use a weight you can get about 10 times. If you are scaling the pull ups use a method you can get some reps each round. Rest should be as needed to perform your best on each round.
CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard1: Metcon (Time)10 rounds for time of: Run 100m 8 Burpee box jumps (20") 12 Sit Ups
10 rounds for time of:
Run 100m
8 Burpee box jumps (20″)
12 Sit Ups
