CrossFit Salem South - CrossFitView Public Whiteboard1: Metcon (AMRAP - Rounds and Reps)40 Min AMRAP Buy-in: 200m Burpee Broad Jump Then as many rounds as possible of: 20 Cal Bike 20 Slam Balls (40/30) or Cals Ski 20 Cal RowComplete in any order!
40 Min AMRAP
Buy-in:
200m Burpee Broad Jump
Then as many rounds as possible of:
20 Cal Bike
20 Slam Balls (40/30) or Cals Ski
20 Cal Row
Complete in any order!
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: Deadlift (10x3 AHAP @ 65-75%)10 glute kick backs between sets (5 each leg) https://youtu.be/h4439IQFAqI3: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 16:00 Row 20 calories 20 Box Jump Overs (24/20") 20 Toes to Bar
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
10 glute kick backs between sets (5 each leg)
https://youtu.be/h4439IQFAqI
Teams of 2, AMRAP 16:00
Row 20 calories
20 Box Jump Overs (24/20″)
20 Toes to Bar
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: Dumbbell Bench Press (101 reps, same weight, split anyway)2 Dumbbells + 1 Bench + YouWhy 101... because everyone else stops at 100!3: Metcon (AMRAP - Reps)AMRAP 13:00 21-15-9 reps of: Snatch (115/75) Burpees over the bar * remaining time to get max snatches
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 Dumbbells + 1 Bench + You
Why 101… because everyone else stops at 100!
AMRAP 13:00
21-15-9 reps of:
Snatch (115/75)
Burpees over the bar
* remaining time to get max snatches at 115/75… that is the score.
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 (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
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
Cross over bands – movement prep 10:00
Bar muscle up skill work 10:00
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
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
Complex: 1 Clean, 1 Hang Clean, 1 Front Squat
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
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
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#
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
10 rounds: 2 Deadlifts + 2 Power Cleans
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
Teams of 2, AMRAP 8:00
20 sit ups
10 burpees
One person working at a time
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
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)
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
10 Rounds: 6 BR Lunges + 200m Run (AHAP)
BR = Back Rack
Score = lightest weight used
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)
