2/6/22
WOD
Rest Day
2/5/22
WOD
”Jennifer”
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 53/35-lbs.
20 box jumps, 24/20-inch box
Reminder: Tomorrow at 4:30pm will be our first of 3 Open Prep classes. Stay for Endurance Class to put what you learn to practice!
2/4/22
WOD
Every 2:00 for 5 sets:
Power Clean +
2 Hang Squat Cleans
Accessory:
3 sets for load and quality:
KB Front Rack step-ups x 20
KB Deficit Deadlift x 20
2/3/22
WOD
“CFT Chipper”
For time:
Row 2500m
Run 1000m
75 Wall-balls, 20/14-lbs.
2/2/22
WOD
Every 2:00 for 5 sets:
Power Snatch +
2 Hang Power Snatch
CF Games Open 11.1
10 minute AMRAP of:
30 Double-unders
15 Power snatches, 75/55-lbs.
2/1/22
WOD
Every 3:00 for 9 sets:
6 Box Jumps, 24"/20"
6 Deadlifts, 225/155-lbs.
6 Chest to Bar Pull-ups
1/31/22
WOD
Press Complex x 5 sets
2 Strict Press + 5 Push Press
3 rounds for time of:
10 Strict Press
10 Toes to Bar
20 Push Press
20 Sit-ups
*75/55-lbs.
1/30/22
WOD
Rest Day
Announcement:
No Class Saturday
Event Details:
Starts at 8am
Located at CrossFit Salem, 3589 Fairview Industrial Drive SE, Salem, OR 97302
1/29/22
WOD
No Class
Announcement:
No Class this Saturday
1/28/22
WOD
Rowing "Murph" w/partner
For time:
1 mile Row
100 Pull-ups
200 Push-ups
300 Squats
1 mile Row