Month: October 2018

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 (No Measure)Cross over bands - movement prep 10:003: Metcon (No Measure)Bar muscle up skill work 10:004: Metcon (AMRAP - Rounds and Reps)AMRAP 22:00 4 Bar Muscle Ups 20 Sit Ups 40 Double Unders

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 (No Measure)

Cross over bands – movement prep 10:00

3: Metcon (No Measure)

Bar muscle up skill work 10:00

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 22:00

4 Bar Muscle Ups

20 Sit Ups

40 Double Unders

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: So Fresh So Clean (Every 90s for 10 rounds (AHAP).)Complex: 1 Clean, 1 Hang Clean, 1 Front Squat3: Metcon (AMRAP - Rounds and Reps)AMRAP 12:00 2 Lunges (with 50/30 slam ball) 2 Ball Slams 1 rope climb * Increase lunges and ball slams by 2 each

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: So Fresh So Clean (Every 90s for 10 rounds (AHAP).)

Complex: 1 Clean, 1 Hang Clean, 1 Front Squat

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

2 Lunges (with 50/30 slam ball)

2 Ball Slams

1 rope climb

* Increase lunges and ball slams by 2 each round

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 (Time)Everyday Warrior Battle Series WOD 1 - 2018 2 rounds for time: 9 Box Jump Overs (24/20) 18 Power Snatch (95/65) 9 Box Jump Overs 18 Overhead Squats (95/65) 9 Box Jump Overs 18 Thrusters (95/65)scaled 64/45, 20" box masters 55+ 45/35#3: Metcon (Time)Teams of 2, cash out relay: 5,000m RowBasics: 3k Int: 4k 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: Metcon (Time)

Everyday Warrior Battle Series WOD 1 – 2018

2 rounds for time:

9 Box Jump Overs (24/20)

18 Power Snatch (95/65)

9 Box Jump Overs

18 Overhead Squats (95/65)

9 Box Jump Overs

18 Thrusters (95/65)
scaled 64/45, 20″ box

masters 55+ 45/35#

3: Metcon (Time)

Teams of 2, cash out relay: 5,000m Row
Basics: 3k

Int: 4k

Adv: as written

CrossFit Salem South - CrossFitView Public Whiteboard1: Deadlift Clean Complex10 rounds: 2 Deadlifts + 2 Power Cleans2: Metcon (AMRAP - Rounds and Reps)Complete for time: 18-16-14-12-10-8 reps of: dumbbell snatch (50/35) Burpees over the dumbbell

CrossFit Salem South – CrossFit

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1: Deadlift Clean Complex

10 rounds: 2 Deadlifts + 2 Power Cleans

2: Metcon (AMRAP – Rounds and Reps)

Complete for time:

18-16-14-12-10-8 reps of:

dumbbell snatch (50/35)

Burpees over the dumbbell

CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 8:00 20 sit ups 10 burpeesOne person working at a time2: Metcon (AMRAP - Rounds and Reps)AMRAP 18:00 Row 20/16 calories 12 dumbbell push press Bike 20/16 calories 12 pull ups or 24 ring rows

CrossFit Salem South, CrossFit West Salem – Fit WOD

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1: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 8:00

20 sit ups

10 burpees
One person working at a time

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

Row 20/16 calories

12 dumbbell push press

Bike 20/16 calories

12 pull ups or 24 ring rows

CrossFit Salem South - CrossFitView Public Whiteboard1: 2014 Regionals - The 50s (Time)Complete for time: 50 Cal Row 50 Box Jump Overs (24/20") 50 Deadlifts (185/120) 50 Wall Ball Shots (20/14#) 50 Ring Dips 50 Wall Ball Shots 50 Deadlifts 50 Box Jump Overs 50 Cal Row

CrossFit Salem South – CrossFit

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1: 2014 Regionals – The 50s (Time)

Complete for time:

50 Cal Row

50 Box Jump Overs (24/20″)

50 Deadlifts (185/120)

50 Wall Ball Shots (20/14#)

50 Ring Dips

50 Wall Ball Shots

50 Deadlifts

50 Box Jump Overs

50 Cal Row

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: Lunger Games (Set a clock for 10x 3:00 intervals)10 Rounds: 6 BR Lunges + 200m Run (AHAP)BR = Back Rack Score = lightest weight used3: Metcon (AMRAP - Reps)Death by Sit Ups (Start at 12, add 2 every minute)record the reps of the last complete round (ex: 26 if you completed 26 sit ups in a minute but could not get 28)

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: Lunger Games (Set a clock for 10x 3:00 intervals)

10 Rounds: 6 BR Lunges + 200m Run (AHAP)
BR = Back Rack

Score = lightest weight used

3: Metcon (AMRAP – Reps)

Death by Sit Ups (Start at 12, add 2 every minute)
record the reps of the last complete round (ex: 26 if you completed 26 sit ups in a minute but could not get 28)

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: Press - Seated (EMOM 12:00, 2 reps per minute AHAP)From a seated position, press from shoulders to overhead (either from front rack or behind the neck)3: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In

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: Press – Seated (EMOM 12:00, 2 reps per minute AHAP)

From a seated position, press from shoulders to overhead (either from front rack or behind the neck)

3: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scale as needed

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 Min 1: Bike 16/12 Cal Min 2: 20 Toes to Bar Min 3: Rest Min 4: 50 Double Unders Min 5: 12 Burpees Min 6: RestBasics: 45 on/15 off Int: 12/8 Cal, 20 knee raise, 100 singles, 8 burpees Adv: as written Score is rounds completed with a max of 30

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

Min 1: Bike 16/12 Cal

Min 2: 20 Toes to Bar

Min 3: Rest

Min 4: 50 Double Unders

Min 5: 12 Burpees

Min 6: Rest
Basics: 45 on/15 off

Int: 12/8 Cal, 20 knee raise, 100 singles, 8 burpees

Adv: as written

Score is rounds completed with a max of 30

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: Front Squat (20:00 to find 1RM)3: Metcon (AMRAP - Rounds and Reps)AMRAP 14:00 3 Squat Cleans (185/95) Run 100mBasics 75/45 Int 115/75 Adv as written Rx+ 225/155

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: Front Squat (20:00 to find 1RM)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

3 Squat Cleans (185/95)

Run 100m
Basics 75/45

Int 115/75

Adv as written

Rx+ 225/155