Sun 7-31-16

CrossFit Salem South – CrossFit View Public Whiteboard 1: Metcon (Weight) Complete 10 rounds for weight: 10 Burpees 1 Snatch (Max time = 20:00, record the lightest snatch. If you miss a lift it does not count) 2: Metcon (Time) Complete for time (split anyway):...

Sat 7-30-16

CrossFit Salem South – CrossFit View Public Whiteboard 2: 5k Row (Time) Max Effort 5k Row 1: Bench Press...

Sat 7-30-16

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 9 KB Swings 18 Squats Run 100m Rest 3:00 AMRAP 10:00 9 Push Ups 18 Lunges Row...

Fri 7-29-16

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard 1: Squat Warm Up (No Measure) Row 500m 2 rounds: 20 Leg Swings Lunge down (with twist) Butt-kickers back 10 Goblet squats w/hold High Kicks down Spiderman crawl back 2: Back Squat...

Thur 7-28-16

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: 2014 Regionals –...