EXPLORING FITNESS TOGETHER
EXPLORING FITNESS TOGETHER
(503) 931-7727

Wed 11-07-18

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 (Time)Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 Kettlebell Swings (70/53) 20 Pull-UpsNote times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between

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 (Time)

Every 10 minutes, for 40 minutes (4 sets) for times:

500 Meter Row

400 Meter Run

30 Kettlebell Swings (70/53)

20 Pull-Ups
Note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets. Rx+ add 10 pull ups each rd.

Tue 11-6-18

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: Back Squat (8 rounds, 2:00 each round)8x6 Back Squats AHAP3: Metcon (AMRAP - Rounds)EMOM 16:00 Min 1 - 14/10 Cal Bike MIn 2 - 16 DB Lunges (1x 50/35) MIn 3 - 18 DB Snatch (50/35) Min 4 - Rest repeatBasics: 8/10/12 Int: 12/14/16 Adv: as written

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Back Squat (8 rounds, 2:00 each round)

8×6 Back Squats AHAP

3: Metcon (AMRAP – Rounds)

EMOM 16:00

Min 1 – 14/10 Cal Bike

MIn 2 – 16 DB Lunges (1x 50/35)

MIn 3 – 18 DB Snatch (50/35)

Min 4 – Rest

repeat
Basics: 8/10/12

Int: 12/14/16

Adv: as written

Mon 11-5-18

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: BMU Prep (15:00 to work skills and drills to execute a BMU)Bar Muscle Up Skill Session3: 2018 EW Battle Series WOD 2 (Time)Mens RX: Complete for time: 800m Row 8 Burpee bar muscle ups 600m Row 6 Burpee bar muscle ups 400m Row 4 Burpee bar muscle ups 200m Row 2 Burpee bar muscle ups Mens Scaled: Complete for time: 800m

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: BMU Prep (15:00 to work skills and drills to execute a BMU)

Bar Muscle Up Skill Session

3: 2018 EW Battle Series WOD 2 (Time)

Mens RX: Complete for time:

800m Row

8 Burpee bar muscle ups

600m Row

6 Burpee bar muscle ups

400m Row

4 Burpee bar muscle ups

200m Row

2 Burpee bar muscle ups

Mens Scaled: Complete for time:

800m Row

8 Burpee pull ups

600m Row

6 Burpee pull ups

400m Row

4 Burpee pull ups

200m Row

2 Burpee pull ups

Womens RX: Complete for time:

700m Row

7 Burpee bar muscle ups

500m Row

5 Burpee bar muscle ups

300m Row

3 Burpee bar muscle ups

100m Row

1 Burpee bar muscle ups

Womens Scaled: Complete for time:

700m Row

7 Burpee pull ups

500m Row

5 Burpee pull ups

300m Row

3 Burpee pull ups

100m Row

1 Burpee pull ups

Sat 11-3-18 FitWOD

CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)AMRAP 30 Min Buy -in: 800m Run Then complete as many rounds of: 5 Push-ups 10 Ring Rows 15 Goblet Squats 20 Cal Row

CrossFit Salem South, CrossFit West Salem – Fit WOD

View Public Whiteboard

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Min

Buy -in:

800m Run

Then complete as many rounds of:

5 Push-ups

10 Ring Rows

15 Goblet Squats

20 Cal Row