Wed 4-27-16

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: The CrossFit Total...

Tue 4-26-16

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard 1: 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...

Mon 4-25-16

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: Hang Snatch (25 min to find a 2...

Sun 4-24-16

CrossFit Salem South – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM 30:00 (30 on/off) Pull Ups Push Ups Squats Lunges (Plate OH) GTO (95/65) Mountain...

Sat 4-23-16

CrossFit Salem South – CrossFit View Public Whiteboard Snatch (20 min – 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 1 Rope Climb 10 Burpee Box Jump Overs...