Sat 4-23-16 Free

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: 2k Row (Time) Max Effort 2k RowTeams of two, partner holds a plank 2: Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 5 Burpee Box Jumps (30/24″) 10 Sit Ups 15 Squats Run...

Tue 4-19-16

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 4-18-16

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: Nancy (Time) 5 Rounds for time...

Sun 4-17-16

CrossFit Salem South – CrossFit View Public Whiteboard Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15...

Sat 4-16-16

CrossFit Salem South – CrossFit View Public Whiteboard 2: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups 2: Clean and Jerk (1RM) within 6 minutes after...