Mon 2-29-16 Basics

CrossFit Salem West – Basics View Public Whiteboard 1: Overhead Squat (30-50 good reps) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 4 Burpees over the bar 6 Overhead Squats 8 Sit...

Mon 2-29-16

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard 1: 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: Clean and Jerk (EMOM 8:00 (6 reps...

Sun 2-28-16

CrossFit Salem South – CrossFit View Public Whiteboard 1: Metcon (No Measure) Open WOD 16.1 redo or open...

Sat 2-27-16 Free

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)...

Sat 2-27-16

CrossFit Salem South – CrossFit View Public Whiteboard 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute...