W.O.D.

CrossFit Salem South, CrossFit Salem West - 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: Double-Unders (10 min)10 minutes to work on skill progression.3: Metcon (Time)For time: 10 Rounds 30 Double Unders 20 Med Ball Squats (20/14) 100m Run w/ med ballMed ball squats- hold ball in front rack position.

CrossFit Salem South, CrossFit Salem West – 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: Double-Unders (10 min)

10 minutes to work on skill progression.

3: Metcon (Time)

For time:

10 Rounds

30 Double Unders

20 Med Ball Squats (20/14)

100m Run w/ med ball
Med ball squats- hold ball in front rack position.

CrossFit Salem South, CrossFit Salem West - 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: Thruster (EMOM 12 min)Min 1-4: 5 reps Min 5-9: 3 reps Min 10-12: 1 rep3: Metcon (Time)For time 100 Alt. DB Snatches (50/35) E2MOM starting @ 0:00 Bear crawl 100ft (50’x2)

CrossFit Salem South, CrossFit Salem West – 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: Thruster (EMOM 12 min)

Min 1-4: 5 reps

Min 5-9: 3 reps

Min 10-12: 1 rep

3: Metcon (Time)

For time

100 Alt. DB Snatches (50/35)

E2MOM starting @ 0:00

Bear crawl 100ft (50’x2)

CrossFit Salem South, CrossFit Salem West - CrossFit   View Public Whiteboard 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: Max Height Box Jump (Distance) Max Height Box Jump 12 minutes to record highest box jump possible. Score is inches. 3: Metcon (AMRAP - Rounds and Reps) Partner WOD "I go, you go" AMRAP 32 min 200m Run 1 Rope Climb

CrossFit Salem South, CrossFit Salem West – 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: Max Height Box Jump (Distance)

Max Height Box Jump
12 minutes to record highest box jump possible. Score is inches.

3: Metcon (AMRAP – Rounds and Reps)

Partner WOD

“I go, you go”

AMRAP 32 min

200m Run

1 Rope Climb

200m Row

15 Wall Balls
Each partner completes movement before moving to the next.

Example- both run 200m then both do a rope Climb…

CrossFit Salem South, CrossFit Salem West - 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: Deadlift (5-5-5-5)3: Metcon (Time)"Masters League Qualifier 18.2" 12MIN RUNNING CLOCK WORKOUT 18.2a TIME CAP: 8 MINUTES 21, 15, 9 of: POWER CLEANS (135/95) TOES TO BAR Rest till 9:00Score 2a = The time you completed the 21,15,9 or if uncompleted the reps left over will be added to your 8min time Cap.3b: Metcon (Weight)WORKOUT 18.2b 3min TO ACHIEVE 1RM OF: BARBELL

CrossFit Salem South, CrossFit Salem West – 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: Deadlift (5-5-5-5)

3: Metcon (Time)

“Masters League Qualifier 18.2”

12MIN RUNNING CLOCK

WORKOUT 18.2a

TIME CAP: 8 MINUTES

21, 15, 9 of:

POWER CLEANS (135/95)

TOES TO BAR

Rest till 9:00
Score 2a = The time you completed the 21,15,9 or if uncompleted the reps left over will be added to your 8min time Cap.

3b: Metcon (Weight)

WORKOUT 18.2b

3min TO ACHIEVE 1RM OF:

BARBELL CLEAN COMPLEX

CLEAN FROM THE GROUND

FROM THE HANG

FROM THE HIGH HANG
Scoring 2b is max weight performed in complex.

CrossFit Salem South, CrossFit Salem West - 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)For time 7 Rounds 6 Strict Pull-ups 10 Handstand Push-ups 14 Front Squats (95/65) Then: 1 mile runFront squats - no rack Scale as needed Rx+ - with weighted vest

CrossFit Salem South, CrossFit Salem West – 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)

For time

7 Rounds

6 Strict Pull-ups

10 Handstand Push-ups

14 Front Squats (95/65)

Then:

1 mile run
Front squats – no rack

Scale as needed

Rx+ – with weighted vest

CrossFit Salem South - CrossFitRobert’s Spicy Sunday WODView Public Whiteboard1: Metcon (No Measure)Coach Salberg Special!!Come join Coach Robert this Sunday for a great workout! It’s a surprise!!!!

CrossFit Salem South – CrossFit

Robert’s Spicy Sunday WOD

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1: Metcon (No Measure)

Coach Salberg Special!!
Come join Coach Robert this Sunday for a great workout! It’s a surprise!!!!

CrossFit Salem South, CrossFit Salem West - Free Basics WODView Public Whiteboard1: Metcon (Time)150 wallballs Every minute on the minute to include :00 stop and do 5 Burpees

CrossFit Salem South, CrossFit Salem West – Free Basics WOD

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1: Metcon (Time)

150 wallballs

Every minute on the minute to include :00 stop and do 5 Burpees

CrossFit Salem South, CrossFit Salem West - CrossFitView Public Whiteboard1: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

CrossFit Salem South, CrossFit Salem West – CrossFit

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1: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight