Wed 8-17-16

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

Tue 8-16-16

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

Mon 8-15-16

CrossFit Salem South, CrossFit Salem West – CrossFit View Public Whiteboard 2: Shoulder Press (5×5 80% 1RM) warm up it 5-3-3 @ 50- 65-75% 1: General Warm Up 1 (No Measure) 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups...

Sun 8-14-16

CrossFit Salem South – CrossFit View Public Whiteboard 1: Metcon (Time) Complete for time: Run 200m 50 Double Unders 50 Lunges Run 400m 25 KB Swings (53/35) 50 Sit Ups Row 1,000m 25 KB Swings (53/35) 50 Sit Ups Run 400m 50 Double Unders 50 Lunges Run...

Sat 8-13-16 Free

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...