(503) 580-0882

Sat 9-22-18

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 back1: Feeks (Time)For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 65-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 65-lb. dumbbells 12 x 100-meter shuttle sprint

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

1: Feeks (Time)

For time:

2 x 100-meter shuttle sprint

2 squat clean thrusters, 65-lb. dumbbells

4 x 100-meter shuttle sprint

4 squat clean thrusters, 65-lb. dumbbells

6 x 100-meter shuttle sprint

6 squat clean thrusters, 65-lb. dumbbells

8 x 100-meter shuttle sprint

8 squat clean thrusters, 65-lb. dumbbells

10 x 100-meter shuttle sprint

10 squat clean thrusters, 65-lb. dumbbells

12 x 100-meter shuttle sprint

12 squat clean thrusters, 65-lb. dumbbells

14 x 100-meter shuttle sprint

14 squat clean thrusters, 65-lb. dumbbells

16 x 100-meter shuttle sprint

16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
use 50/35# DB’s.

Fri 9-21-18

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: Front Squat (6 x 5 AHAP)alternate with this accessory work: banded leg curls https://youtu.be/3dVztDz-Cb43: Metcon (Time)21-15-9 reps for time of: Deadlifts 225/155 Toes to Bar Box Jumps (24/20")scale DL to 40-50% of 1RM

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: Front Squat (6 x 5 AHAP)

alternate with this accessory work: banded leg curls

https://youtu.be/3dVztDz-Cb4

3: Metcon (Time)

21-15-9 reps for time of:

Deadlifts 225/155

Toes to Bar

Box Jumps (24/20″)
scale DL to 40-50% of 1RM

Thur 9-20-18

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: Hang Snatch (EMOM 16:00, working up to a 1RM)3: Metcon (AMRAP - Rounds and Reps)AMRAP 11:00 1 Handstand Push Up 1 Wall Ball Shot (20/14#) 1 Burpee onto 2x 45# plates increase by 1 rep every round

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: Hang Snatch (EMOM 16:00, working up to a 1RM)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

1 Handstand Push Up

1 Wall Ball Shot (20/14#)

1 Burpee onto 2x 45# plates

increase by 1 rep every round

Wed 9-19-18

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 - Rounds)EMOM 30:00 Min 1 - 40 Double Unders Min 2 - Bike 10/8 cal Min 3 - 15 KB Swings (53/35) Min 4 - Row 18/16 Cal Min 5 - Run 150mBasic: 30 on/30 off Int: 25 DU, 8/6 bike, 12 KBS, 15/13

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 – Rounds)

EMOM 30:00

Min 1 – 40 Double Unders

Min 2 – Bike 10/8 cal

Min 3 – 15 KB Swings (53/35)

Min 4 – Row 18/16 Cal

Min 5 – Run 150m
Basic: 30 on/30 off

Int: 25 DU, 8/6 bike, 12 KBS, 15/13 row, 100m run

Advanced: as written

Rx+: Ski erg instead of row 16/14

Team of 2: Alternate minutes, reps go up to: 50, 15/13, 20 KBS, 20/16, 200m run.

Tue 9-18-18

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 Mornings ()2: Back Rack Lunge (10x4 AHAP)3: Metcon (AMRAP - Rounds and Reps)AMRAP 13:00 Run 100m 9 Cleans (135/95) 9 Burpees over the barscale power cleans to an initial unbroken set

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 Rack Lunge (10×4 AHAP)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

Run 100m

9 Cleans (135/95)

9 Burpees over the bar
scale power cleans to an initial unbroken set

Mon 9-17-18

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: Shoulder Press (5 x 7 @ 60% (Every other 90s))5 Rounds: 7 Shoulder Press AHAP (90s) 14 Ring rows (90s)3: Metcon (Time)Chipper for time: 15 Bar Muscle Ups 30 Burpees 100 Sit Ups 30 Burpees 15 Bar Muscle UpsBasics: 15-20-60-20-15 sub assisted pull ups Int: 15-25-80-25-10 sub assisted pull ups 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: Shoulder Press (5 x 7 @ 60% (Every other 90s))

5 Rounds:

7 Shoulder Press AHAP (90s)

14 Ring rows (90s)

3: Metcon (Time)

Chipper for time:

15 Bar Muscle Ups

30 Burpees

100 Sit Ups

30 Burpees

15 Bar Muscle Ups
Basics: 15-20-60-20-15 sub assisted pull ups

Int: 15-25-80-25-10 sub assisted pull ups

Adv: as written

Sun 9-16-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)Amrap 24:00 200m run 15 Snatch 15 sit ups 200m run 15 cleans 15 push ups

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

Amrap 24:00

200m run

15 Snatch

15 sit ups

200m run

15 cleans

15 push ups

Sat 9-15-18

CrossFit Salem South - Fit WODView Public Whiteboard1: Metcon (AMRAP - Rounds)E3MOM for 36 Min Round 1: 400m Run Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP) Round 3: 500m Row Round 4: :90s PlankEvery 3 minutes on the minute complete work and rest remainder of time. Round 2 - using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.

CrossFit Salem South – Fit WOD

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1: Metcon (AMRAP – Rounds)

E3MOM for 36 Min

Round 1: 400m Run

Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP)

Round 3: 500m Row

Round 4: :90s Plank
Every 3 minutes on the minute complete work and rest remainder of time.

Round 2 – using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.

Sat 9-15-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds)E3MOM for 36 Min Round 1: 400m Run Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP) Round 3: 500m Row Round 4: :90s PlankEvery 3 minutes on the minute complete work and rest remainder of time. Round 2 - using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (AMRAP – Rounds)

E3MOM for 36 Min

Round 1: 400m Run

Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP)

Round 3: 500m Row

Round 4: :90s Plank
Every 3 minutes on the minute complete work and rest remainder of time.

Round 2 – using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.

Fri 9-14-18

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 (20 x 1 (25:00))20x1 deadlifts at 75%, resist the urge to go so heavy that you can't do the metcon or are sore for a week :) Acc movements to complete in the 25:00 3x10 single let glute bridges https://youtu.be/yFNjwkUNIao 3x12 reverse hyper extentions (30% of DL weight)3: Metcon (Time)21-18-15-12-9 reps for time of: Cleans (95/65) Burpees over the barBasics:

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 (20 x 1 (25:00))

20×1 deadlifts at 75%, resist the urge to go so heavy that you can’t do the metcon or are sore for a week 🙂

Acc movements to complete in the 25:00

3×10 single let glute bridges

https://youtu.be/yFNjwkUNIao

3×12 reverse hyper extentions (30% of DL weight)

3: Metcon (Time)

21-18-15-12-9 reps for time of:

Cleans (95/65)

Burpees over the bar
Basics: 65/35. Start at 18 or 15

Int: 75/55

Adv: as written