Thur 6-30-16

by | Jun 30, 2016 | WODs

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard 1: Tabata Warm Up (No Measure) 6 rounds: Alternating between air squats and push ups. 2: Double-Unders (technique session 10:00) 3: Metcon (AMRAP – Reps) tabata 8 rounds each: KB...

Wed 6-29-16

by | Jun 29, 2016 | WODs

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: Bench Press...

Mon 6-27-16

by | Jun 27, 2016 | WODs

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: Snatch Grip Deadlift (5×3...

Sun 6-26-16

by | Jun 26, 2016 | WODs

CrossFit Salem South – 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: Metcon (Time) EW Battle Series Team WOD redo: MEN RX –...

Sat 6-25-16 Free

by | Jun 25, 2016 | WODs

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: Metcon (AMRAP – Rounds and Reps) AMRAP 25:00, teams of 2: 15 KB Swings 20 Burpees 25 Sit Ups 30 Squats Run 100m x...