Category: WOD
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WOD November 5, 2014 (Wednesday)
Read More: WOD November 5, 2014 (Wednesday)Back Squat3×5 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat2×2 @ 85% of 1rm back squat3×1 @ 90% of 1rm back squat(notice the percentages are up 5%) and then… Complete 21-15-9 reps for time, of: Goblet Squats (70/53) (53/35) (44/26)Deadlifts @ 70% of your 1 rep max deadlift Post your time…
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WOD November 4, 2014 (Tuesday)
Read More: WOD November 4, 2014 (Tuesday)EMOM 14 Minutes (Minute 1) 5 Strict Press @ 70% of your 1rm press(Minute 2) 5 Strict Pull Ups AMRAP 8 Minutes25 Double Unders15 KB Swings(70/53) (53/35) (44/26) For time: 1,000m Plate Run(45/25)
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WOD November 3, 2014 (Monday)
Read More: WOD November 3, 2014 (Monday)Back Squat3×5 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat2×2 @ 85% of 1rm back squat3×1 @ 90% of 1rm back squat(notice the percentages are up 5%) and then… Complete 3 rounds for time, of: 15 Cleans (full cleans)35 Jumping Lunges5 Burpees 155/115, 135/95, 115/75
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The Battle Series 2014
Read More: The Battle Series 2014From Cindy Horton, CS Salem: Hello fellow CrossFitters! I am a member at CrossFit Salem (CFS) in Oregon. We are spreading the word about an organization near and dear to our hearts- the Everyday Warrior (EW) foundation and its first fundraising event The Battle Series. Its founder Brittany Gill, a trainer at CFS, was diagnosed…
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WOD November 1, 2014 (Saturday)
Read More: WOD November 1, 2014 (Saturday)Teams of 4-6 1 Mile Prowler Push Pick a legitimate challenging weight!!
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JigSaw Throw down (November 1, 2014)
Read More: JigSaw Throw down (November 1, 2014)From Lyn Coronado -Spots will fill up fast! The 2nd Annual Jigsaw Throw Down is scheduled for Nov. 1st, check out the flyer for details and get registered now. From Dal at JigSaw: “It will be just like last year simple movements but challenging partner workouts. I still need help with volunteers and judges, it was…
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WOD October 31, 2014 (Friday)
Read More: WOD October 31, 2014 (Friday)Happy Holloween! Warm UpMobilityStrategy and Demonstration And then… Complete the following for time: 1 Mile Run 10-9-8-7-6-5-4-3-2-1BurpeesToes to Bar Power Cleans (155/115) (135/95) (95/65) Happy Halloween everyone. Please try to make it to the evening classes between the hours of 4pm and 6pm. Let’s take as many fun pictures as possible. Bring snacks, drinks, and…
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WOD October 30, 2014 (Thursday)
Read More: WOD October 30, 2014 (Thursday)Teams of 2… 10,000 Meter Row Partner A – RowPartner B – Complete 50 Air Squats and 25 Sit Ups Rotate spots after one partner has completed 50 Air Squats and 25 Sit Ups. Modify the numbers according to the team
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WOD October 29, 2014 (Wednesday)
Read More: WOD October 29, 2014 (Wednesday)Back Squat3×5 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat3×1 @ 85% of 1rm back squat and then… 400m Wall Ball Run (20/14) (16/10)10 Deadlifts50 Wall balls10 Deadlifts400m Wall Ball Run (255/205) (205/155) (155/105)
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WOD October 28, 2014 (Tuesday)
Read More: WOD October 28, 2014 (Tuesday)Push Press 5/5/5/5/5Start at 65%, add 10-20# each set. Strict Ring Rows10/10/10 (set your feet as low as possible)Sit Ups10/10/10 (use a plate 25/15 or GHD) Complete for time, 21-15-9Power SnatchBox Jumps (135/95) (115/75) (95/65)
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