Wed 3-30-16

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard 1: 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: Back Squat (5-5-5-5...

Mon 3-28-16

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: Weighted Pull-ups (5×3) 3:...

Sun 3-27-16

CrossFit Salem South – CrossFit View Public Whiteboard Metcon (No Measure) 16.5...

Sat 3-26-16

CrossFit Salem South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25:00. teams of 2, split anyway: 30 Burpees over the bar 30 Ball Slams (50/30) 30 Cal. row 30 Thrusters...

Sat 3-26-16 Free

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25:00, teams of 2 20 Box Jumps (24/20″) 30 Sit Ups 40 Squats 30 Ball Slams (40/20) 20 Push Upssplit...