Tue 5-31-16

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: Back Squat (5-5-4-4-3-3-2-2 AHAP)...

Mon 5-30-16

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of...

Sun 5-29-16

CrossFit Salem South – CrossFit View Public Whiteboard 10k Row (Time) Max Effort 10k...

Sat 5-28-16 Free

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: Med Ball Toss (No Measure) 3:00 to keep a med ball moving between two people, 12′ apart ideally… dropping the ball incurs a 5 burpee penalty 2: Metcon (AMRAP –...

Sat 5-28-16

CrossFit Salem South – CrossFit View Public Whiteboard Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn...