(503) 580-0882

Wed 9-5-18

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 (8x3)between sets do 8 ring rows, as flat to the ground as possible. 20:003: Metcon (AMRAP - Rounds)AMRAP 14:00 Run 200m 40 Double Unders 20 Lunges

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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 (8×3)

between sets do 8 ring rows, as flat to the ground as possible. 20:00

3: Metcon (AMRAP – Rounds)

AMRAP 14:00

Run 200m

40 Double Unders

20 Lunges

Mon 9-3-18

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: Bowen (Time)3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24"In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.To learn more about Bowen click here

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

Sat 9-1-18

CrossFit Salem South - Free Basics WODView Public Whiteboard1: Metcon (No Measure)"Bring Sally Up, Bring Sally down"2: Metcon (AMRAP - Reps)AMRAP 5 min 12 KB Swings 8 Box Jumps Rest 2 min AMRAP 5 min 100m Run 10 Alternating Lunges Rest 2 min AMRAP 5 min 10 Cal Row 8 Burpees

CrossFit Salem South – Free Basics WOD

View Public Whiteboard

1: Metcon (No Measure)

“Bring Sally Up, Bring Sally down”

2: Metcon (AMRAP – Reps)

AMRAP 5 min

12 KB Swings

8 Box Jumps

Rest 2 min

AMRAP 5 min

100m Run

10 Alternating Lunges

Rest 2 min

AMRAP 5 min

10 Cal Row

8 Burpees

Sat 9-1-18

CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard1: Metcon (Time)Teams of 2!! Chipper 100 Cals Bike 400m Farmer Carry (70/53)** 100 Cal Row 400m Sled drag (115)** 50 Cals Bike 200m Farmer Carry 50 Cal Row 200m Sled Drag 25 Cal Bike 100m Farmer Carry 25 Cal Row 100 Sled Drag **Every 100m Farmer Carry/Sled Drag - both people do 10 BurpeesOne person working at a time except for Burpees!!!

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (Time)

Teams of 2!!

Chipper

100 Cals Bike

400m Farmer Carry (70/53)**

100 Cal Row

400m Sled drag (115)**

50 Cals Bike

200m Farmer Carry

50 Cal Row

200m Sled Drag

25 Cal Bike

100m Farmer Carry

25 Cal Row

100 Sled Drag

**Every 100m Farmer Carry/Sled Drag – both people do 10 Burpees
One person working at a time except for Burpees!!!