Sun 11-11-18
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard
CrossFit Salem South - CrossFitView Public Whiteboard
CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard
CrossFit Salem South, CrossFit West Salem - CrossFitView Public Whiteboard
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
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
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.
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
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
8×6 Back Squats AHAP
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
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
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Bar Muscle Up Skill Session
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
CrossFit Salem South - CrossFitView Public Whiteboard
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
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
