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Thur 10-25-18

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: 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

Wed 10-24-18

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 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

Tue 10-23-18

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: 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

Mon 10-22-18

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 - Reps)EMOM 12:00 Odd Min: Strict pull ups (alt. chin ups) Even Min: BW Bench PressStrict pull ups can be scaled to seated strict pull ups or low ring rows. Body weight bench press (BW) can be scaled to any weight. Target weight should be something you can press about 10 reps of the first minute.3: Metcon (Time)"Tailpipe" Teams

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 (AMRAP – Reps)

EMOM 12:00

Odd Min: Strict pull ups (alt. chin ups)

Even Min: BW Bench Press
Strict pull ups can be scaled to seated strict pull ups or low ring rows. Body weight bench press (BW) can be scaled to any weight. Target weight should be something you can press about 10 reps of the first minute.

3: Metcon (Time)

“Tailpipe” Teams of 2, complete 5 rounds for time:

Parter 1: 300m Row

Partner 2: Hold 2 KB in the front rack (35/26)

then…

Partner 1: Hold 2 KB in the front rack (35/26)

Partner 2: Row 300m

That is 1 round.

* each person gets 5x300m rows.

** your WOD is not done until EVERYONE is done, please stay in class and cheering on the people still going when you finish~!
Scale as follows:

Basics: 200m rows

Int: 250m rows

Adv: as written

scale KBs as needed

Sun 10-21-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Super Fun Lift (10 rds)10 rounds of the complex: 4 deadlifts 3 cleans 2 front squats 2 push pressEach rd unbroken, start heavy and get heavier!2: Metcon (AMRAP - Rounds and Reps)AMRAP 10:00 Bike 8/6 Calories (or Row) 20 Double Unders

CrossFit Salem South – CrossFit

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1: Super Fun Lift (10 rds)

10 rounds of the complex:

4 deadlifts

3 cleans

2 front squats

2 push press
Each rd unbroken, start heavy and get heavier!

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

Bike 8/6 Calories (or Row)

20 Double Unders

Sat 10-20-18

CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)Amrap 20:00 6 Devil Press (35s/20s) Run 100m 6 Dumbbell box step ups Row 10 caloriesDevil press https://youtu.be/_-iCGodEZNo

CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

Amrap 20:00

6 Devil Press (35s/20s)

Run 100m

6 Dumbbell box step ups

Row 10 calories
Devil press https://youtu.be/_-iCGodEZNo

Sat 10-20-18

CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)Amrap 20:00 6 burpees 6 dumbbell press Run 50m 6 squats 6 box step ups Run 50mDo 8a version for more advanced athletes

CrossFit Salem South, CrossFit West Salem – Fit WOD

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1: Metcon (AMRAP – Rounds and Reps)

Amrap 20:00

6 burpees

6 dumbbell press

Run 50m

6 squats

6 box step ups

Run 50m
Do 8a version for more advanced athletes

Fri 10-19-18

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: Snatch Grip Deadlift (10 x 3 @ 100% 1RM)3: Metcon (Time)Complete for time: Lunge 200m 100 Ball Slams (50/30)Basics: 100m, 75 @ 30/15 Int: 150m, 40/20 Adv: as written Rx+ add 14/10# med ball to lunge Your WOD is done when the last person finishes!

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: Snatch Grip Deadlift (10 x 3 @ 100% 1RM)

3: Metcon (Time)

Complete for time:

Lunge 200m

100 Ball Slams (50/30)
Basics: 100m, 75 @ 30/15

Int: 150m, 40/20

Adv: as written

Rx+ add 14/10# med ball to lunge

Your WOD is done when the last person finishes!

Thur 10-18-18

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: Bench Press (EMOM 16:00)EMOM 16:00 Even min. - plank 45 sec with 25/15# plate Odd min. - 4 bench press3: Metcon (AMRAP - Reps)AMRAP 16:00 Row 16/14 calories Run 200mscore is total calories Basic: 12/10 cal Int: 14/ 12 cal Adv: as written

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: Bench Press (EMOM 16:00)

EMOM 16:00

Even min. – plank 45 sec with 25/15# plate

Odd min. – 4 bench press

3: Metcon (AMRAP – Reps)

AMRAP 16:00

Row 16/14 calories

Run 200m
score is total calories

Basic: 12/10 cal

Int: 14/ 12 cal

Adv: as written

Wed 10-17-18

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: Handstand Push-ups (10-15:00 min skill work)3: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 24:00 12 Handstand Push Ups 16 Burpee Box Jumps (24/20") 20 Toes to bar 24 Partner Med Ball Toss (20/14# - 16' )scale as needed

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: Handstand Push-ups (10-15:00 min skill work)

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 24:00

12 Handstand Push Ups

16 Burpee Box Jumps (24/20″)

20 Toes to bar

24 Partner Med Ball Toss (20/14# – 16′ )
scale as needed