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Thur 9-13-18

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: Pull-ups (EMOM 18:00 (see comments))Three sections: Min 1: 5 weighted pull ups Min 2: 10 Ring Rows Min 3: 15 Push Ups repeat 6 times Pull ups should be as heavy as possible, if unable to complete a body weight pull up then

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: Pull-ups (EMOM 18:00 (see comments))

Three sections:

Min 1: 5 weighted pull ups

Min 2: 10 Ring Rows

Min 3: 15 Push Ups

repeat 6 times

Pull ups should be as heavy as possible, if unable to complete a body weight pull up then do seated pull ups or strict with a band. Ring rows are as flat as possible to the ground.

3: Metcon (AMRAP – Reps)

4 rounds for max reps:

2:00 of Rowing for calories

1:00 of Handstand Push Ups

Rest 1:00
Options for HSPU include wall walks (3), pike HSPU, or Dumbbell Presses (10 @ 35/25).

Wed 9-12-18

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)EMOM 30:00, teams of 2 (one person working at a time) Min 1: 16 Wall Ball Shots Min 2: Run 150m (partner A) Min 3: 30 Sit Ups Min 4: Run 150m (partner B) Min 5: 20 Kettlebell Swings (53/35)scale as needed. Max score = 30 rounds.

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)

EMOM 30:00, teams of 2 (one person working at a time)

Min 1: 16 Wall Ball Shots

Min 2: Run 150m (partner A)

Min 3: 30 Sit Ups

Min 4: Run 150m (partner B)

Min 5: 20 Kettlebell Swings (53/35)
scale as needed. Max score = 30 rounds.

Tue 9-11-18

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 (9x11 (est 50% 1RM) - 20:00)long video: https://youtu.be/t2b8UdqmlFs short video: https://youtu.be/ultWZbUMPL83: Metcon (Time)9-11-2001 Tribute Metcon! 3 Rounds: 9 Box Jump Overs (30/24") 11 Lunges (with 20/14 med ball) 200m Run (with Med ball) 1 Rope Climb Rest 3:00 Complete the whole thing one more time... 6 rounds total! Thou shall not completeth 5 rounds, nor shall thou completeth 7

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 (9×11 (est 50% 1RM) – 20:00)

long video: https://youtu.be/t2b8UdqmlFs

short video: https://youtu.be/ultWZbUMPL8

3: Metcon (Time)

9-11-2001 Tribute Metcon!

3 Rounds:

9 Box Jump Overs (30/24″)

11 Lunges (with 20/14 med ball)

200m Run (with Med ball)

1 Rope Climb

Rest 3:00

Complete the whole thing one more time… 6 rounds total! Thou shall not completeth 5 rounds, nor shall thou completeth 7 rounds. The number of the completing shall be 6. There is one 3:00 rest in the middle of said 6 rounds. Three rounds prior to said rest, 3 rounds after. For further explanation see the following link:

https://youtu.be/SNTzOBKs1bA
scale as needed

Mon 9-10-18

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: Bench Press (3x5 AHAP)There are 3 components to this section: A. 3x5 Bench Press Long video but very good: https://youtu.be/esQi683XR44 B. 3x5 Double Dumbbell bent over row https://youtu.be/LktGPg-AkvY C: 3x5 Double Dumbbell standing press https://youtu.be/M2rwvNhTOu0 Superset the 3 movements as such: A,B,C,A,B,C,A,B,C.3: Metcon (AMRAP - Rounds

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: Bench Press (3×5 AHAP)

There are 3 components to this section:

A. 3×5 Bench Press

Long video but very good: https://youtu.be/esQi683XR44

B. 3×5 Double Dumbbell bent over row

https://youtu.be/LktGPg-AkvY

C: 3×5 Double Dumbbell standing press

https://youtu.be/M2rwvNhTOu0

Superset the 3 movements as such: A,B,C,A,B,C,A,B,C.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Run 100m

30 Double Unders

10 Toes to bar

10 Dumbbell Hang Power Snatch (50/35)
Modifications:

10 Toes to Bar > 15 Sit Ups

30 Double Unders > 60 Single Unders

Snatch > adj weight to 10 unbroken

Snatch Technique: https://youtu.be/JXNPBnzBCt0

TTB: https://youtu.be/_03pCKOv4l4

DU: https://youtu.be/-tF3hUsPZAI

Sun 9-9-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (No Measure)Come WOD with coach Billy! He has a fun workout in store for you!2: Coffland (Time)Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Come WOD with coach Billy! He has a fun workout in store for you!

2: Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

Sat 9-8-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (Time)Teams of 2 6 Rounds 15 Goblet Squats (53/35) 10 Burpees 15 Ab Mat Sit-ups Rest 2 minutes 6 Rounds 15 Kettlebell Swings (53/35) 12/10 Cal Row 20 Wall Balls (20/14) Rest 2 minutes 6 Rounds 15 Thrusters (45/35) 100m Run 12 Pullups

CrossFit Salem South – Free Basics WOD

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1: Metcon (Time)

Teams of 2

6 Rounds

15 Goblet Squats (53/35)

10 Burpees

15 Ab Mat Sit-ups

Rest 2 minutes

6 Rounds

15 Kettlebell Swings (53/35)

12/10 Cal Row

20 Wall Balls (20/14)

Rest 2 minutes

6 Rounds

15 Thrusters (45/35)

100m Run

12 Pullups

Sat 9-8-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (Time)Teams of 2 6 Rounds 15 Goblet Squats (53/35) 10 Burpees 15 Ab Mat Sit-ups Rest 2 minutes 6 Rounds 15 Kettlebell Swings (53/35) 12/10 Cal Row 20 Wall Balls (20/14) Rest 2 minutes 6 Rounds 15 Thrusters (45/35) 100m Run 12 Pullups

CrossFit Salem South – CrossFit

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1: Metcon (Time)

Teams of 2

6 Rounds

15 Goblet Squats (53/35)

10 Burpees

15 Ab Mat Sit-ups

Rest 2 minutes

6 Rounds

15 Kettlebell Swings (53/35)

12/10 Cal Row

20 Wall Balls (20/14)

Rest 2 minutes

6 Rounds

15 Thrusters (45/35)

100m Run

12 Pullups

Fri 9-7-18

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: Toes-To-Bar (EMOM 10:00, Max unbroken TTB)1 set each minute, max unbroken reps. Scale to hanging knee raise or lastly sit ups 30 on/30 off. Score is total reps.3: Metcon (AMRAP - Rounds)AMRAP 20:00 1 Snatch (155/105) 100m Run 1 Box Jump (30/24") (increase

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: Toes-To-Bar (EMOM 10:00, Max unbroken TTB)

1 set each minute, max unbroken reps. Scale to hanging knee raise or lastly sit ups 30 on/30 off. Score is total reps.

3: Metcon (AMRAP – Rounds)

AMRAP 20:00

1 Snatch (155/105)

100m Run

1 Box Jump (30/24″)

(increase snatch and box jumps reps by 1 each round).
scale weight of the snatch and height of the box as needed.

Thur 9-6-18

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: Clean (EMOM 14:00 1 Clean + 6 burpees over bar.)Basics: 2-4 Burpees Int/Adv: 6 Burpees3: Metcon (Time)Complete 5 rounds for time: 25 Double Kettlebell Deadlift (70s/53s) 20 Calories on the Ass Bike 15 Handstand Push UpsBasics: 3 rounds Int: 4 rounds Adv: as written

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: Clean (EMOM 14:00 1 Clean + 6 burpees over bar.)

Basics: 2-4 Burpees

Int/Adv: 6 Burpees

3: Metcon (Time)

Complete 5 rounds for time:

25 Double Kettlebell Deadlift (70s/53s)

20 Calories on the Ass Bike

15 Handstand Push Ups
Basics: 3 rounds

Int: 4 rounds

Adv: as written

Tue 9-4-18

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: Metcon (AMRAP - Rounds)EOMOM (every 2 minutes), for 24 minutes: - 10 Thrusters (135/95) - 30 sit ups - 10 Bar muscle ups - 20 calories on the rowerScore is rounds completed. Max is 24. Basic: 75/45, 20 sit ups. 20 ring rows. 15 calories. Int: 95/65, 20 pulls up any way. Adv: as written

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Metcon (AMRAP – Rounds)

EOMOM (every 2 minutes), for 24 minutes:

– 10 Thrusters (135/95)

– 30 sit ups

– 10 Bar muscle ups

– 20 calories on the rower
Score is rounds completed. Max is 24.

Basic: 75/45, 20 sit ups. 20 ring rows. 15 calories.

Int: 95/65, 20 pulls up any way.

Adv: as written