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EXPLORING FITNESS TOGETHER
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Sat 9-29-18 FitWOD

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

CrossFit Salem South, CrossFit West Salem – Fit WOD

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1: Metcon (AMRAP – Rounds and Reps)

AMRAP 24:00

Row 300m

10 Burpee Box Jumps

15 Sit Ups

20 Squats

Sat 9-29-18

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

CrossFit Salem South – CrossFit

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1: 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 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

Fri 9-28-18

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: 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

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: Dumbbell Bench Press (6×10 AHAP)

2x DB Bench Press
Accessory work: 6×6 inverted rows with 2 sec. pause and at the top. Underhand grip: https://youtu.be/q9w2PZD8ygc

3: Metcon (Time)

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

Thur 9-27-18

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: 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

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: Sumo Deadlift (10×3 @ 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/7Aqeb8UHl4k

3: Metcon (AMRAP – Reps)

EMOM 12:00

Even Min: 1 arm Dumbbell Thrusters (50/35)

Odd Min: Burpees

Max reps each min.

Wed 9-26-18

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 - 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.

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 – 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.

Tue 9-25-18

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: 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,

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: 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 calories
Start anywhere to share equipment, scale as follows:

Basics: 30’s/25’s

Int: 35’s

Adv: 40’s

Mon 9-24-18

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: 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

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: Squat/Lunge Complex (8×6 AHAP)

4 Back Squats + 2 Lunges (L+R) = 6 reps

3: 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

Sun 9-23-18

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.

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Lynne (AMRAP – Reps)

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.

Sat 9-22-18 9a & 10a class

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

CrossFit Salem South, CrossFit West Salem – Fit WOD

View Public Whiteboard

1: Metcon (Time)

10 rounds for time of:

Run 100m

8 Burpee box jumps (20″)

12 Sit Ups