W.O.D.

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: Back Squat (10,9,8..2,1 reps. Same weight. )20:00 working time.3: Metcon (AMRAP - Reps)EMOM 14:00 for reps Even Min: Max double unders Odd Min: Max calories - RowerRx Score = total calories + 1/2 total double unders Scaled score: total calories + 1/3 single unders

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: Back Squat (10,9,8..2,1 reps. Same weight. )

20:00 working time.

3: Metcon (AMRAP – Reps)

EMOM 14:00 for reps

Even Min: Max double unders

Odd Min: Max calories – Rower
Rx Score = total calories + 1/2 total double unders

Scaled score: total calories + 1/3 single unders

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: Hang Clean & Push Jerk (14x1, same weight entire time )EMOM 14:00, 1 rep per minute3: Metcon (AMRAP - Reps)Every 2 minutes for 6 rounds: Rd 1 - Bike 20/15 Cal then: Max Pull Ups Rd 2 - Run 200m then: Max burpees repeatscore = total pull ups + burpees. 12:00 WOD.

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: Hang Clean & Push Jerk (14×1, same weight entire time )

EMOM 14:00, 1 rep per minute

3: Metcon (AMRAP – Reps)

Every 2 minutes for 6 rounds:

Rd 1 – Bike 20/15 Cal then: Max Pull Ups

Rd 2 – Run 200m then: Max burpees

repeat
score = total pull ups + burpees. 12:00 WOD.

CrossFit Salem South - CrossFitView Public Whiteboard2: Metcon (AMRAP - Rounds and Reps)AMRAP 22:00 9 Russian KB Swings (70/53) Row 9 Calories 9 Pull Ups (or 5 Bar Muscle Ups) Row 9 calories 9 Burpees (onto a 45# plate) Row 9 calories

CrossFit Salem South – CrossFit

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2: Metcon (AMRAP – Rounds and Reps)

AMRAP 22:00

9 Russian KB Swings (70/53)

Row 9 Calories

9 Pull Ups (or 5 Bar Muscle Ups)

Row 9 calories

9 Burpees (onto a 45# plate)

Row 9 calories

CrossFit Salem South, CrossFit West Salem - Fit WODView Public Whiteboard1: Metcon (No Measure)30 rounds of: 7 Sit Ups 4 Burpees over the bar 1 Power Clean (a challenging weight)

CrossFit Salem South, CrossFit West Salem – Fit WOD

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1: Metcon (No Measure)

30 rounds of:

7 Sit Ups

4 Burpees over the bar

1 Power Clean (a challenging weight)

CrossFit Salem South - CrossFitView Public Whiteboard1: Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

CrossFit Salem South – CrossFit

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1: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

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: Overhead Squat (20x1 building to a heavy single - 30:00)3: Metcon (AMRAP - Rounds and Reps)AMRAP 9:00 12 Slam ball over shoulder (50/30) 6 Burpee Box Jump Overs (20")Basics: 30/15 Int: 40/20 Adv: as written

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: Overhead Squat (20×1 building to a heavy single – 30:00)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

12 Slam ball over shoulder (50/30)

6 Burpee Box Jump Overs (20″)
Basics: 30/15

Int: 40/20

Adv: as written

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: Shoulder Press (30x1)Target is 75% 1RM3: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsBasics: 50's Int: 75's 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: Shoulder Press (30×1)

Target is 75% 1RM

3: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Basics: 50’s

Int: 75’s

Adv: as written

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: Turkish Get Up (1RM (12:00 after warm up))https://youtu.be/0bWRPC49-KI Shoulder warm up is essential to this movement!3: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 24:00 Row 600m 100 Double Unders Row 600m 40 Toes to barScaling Basics: 400m, 100 SU, 30 Knee Raise Int/Adv: as written Nutrition: Check out this video, some good general information for muscle development

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: Turkish Get Up (1RM (12:00 after warm up))

https://youtu.be/0bWRPC49-KI

Shoulder warm up is essential to this movement!

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 24:00

Row 600m

100 Double Unders

Row 600m

40 Toes to bar
Scaling

Basics: 400m, 100 SU, 30 Knee Raise

Int/Adv: as written

Nutrition: Check out this video, some good general information for muscle development and overall body composition goals. https://youtu.be/C1s_2au4qcM

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: Leg Blaster 5000 (10x1)10 sets of the complex: 3 front squats, 2 front rack lunges, 1 thruster (all at the same weight)3: Metcon (Time)Complete for time: (chipper style) Run 400m 30 Box Jumps (30/24") Run 800m 50 Wall Ball Shots (20/14#) Run 400mBasics: 200/400/200 run. 30

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: Leg Blaster 5000 (10×1)

10 sets of the complex: 3 front squats, 2 front rack lunges, 1 thruster (all at the same weight)

3: Metcon (Time)

Complete for time: (chipper style)

Run 400m

30 Box Jumps (30/24″)

Run 800m

50 Wall Ball Shots (20/14#)

Run 400m
Basics: 200/400/200 run. 30 box, 30 WBS

Int: 400 each round (no 800), adj height of the box and wall ball weight to your level

Adv: as written

https://youtu.be/mlVrkiCoKkg

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: Bench Press (Every 90 seconds for 15:00)Every 90 seconds complete: 3 Bench Press (AHAP) 6 strict chin ups Notes: Chin ups have the hands closer than pull ups and palms facing towards you. We still want to initiate the pull with the back and bring our throat to the bar. Do this as singles with a pause at full hang to

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: Bench Press (Every 90 seconds for 15:00)

Every 90 seconds complete:

3 Bench Press (AHAP)

6 strict chin ups

Notes: Chin ups have the hands closer than pull ups and palms facing towards you. We still want to initiate the pull with the back and bring our throat to the bar. Do this as singles with a pause at full hang to make it a strength movement. Use bands as needed or seated chin ups to scale. Another scaling method is reps, if you cannot do 6 with good technique in the time you have then scale to less reps.

3: Metcon (AMRAP – Reps)

Complete 4 rounds for reps:

Min 1: 8/5 Ass bike calories then: Max Burpees

Min 2: Rest

Min 3: 10/8 Cal on rower: Max Sit Ups

Min 4 Rest
Notes: 16 minute workout (actually 15 not counting the last minute of rest). Score is total reps of burpees and sit ups.

Scaling: Basic group scale to 30 seconds on the bike/rower. Int/Adv: as written.