CrossFit Salem South, CrossFit West Salem – 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: Happy New Years 2019 (Time)

Partner WOD

2 person team

Part A. 1 person working at a time. Break up row as needed, split reps of other movements in half.

2018m row


2 rounds of:

20 KB swings@53/35

18 wall balls@20/14

20 Thrusters@75/55

18 pull-ups

20 Push press@75/55

18 burpees

Then rest 2 mins. Use this time to add weights.

Part B. Individual chipper. One partner works up and the other works down the chipper.

20 Burpees over bar

19 Back rack lunges

20 Thrusters@95/65

19 Snatches@95/65

20 Push press@95/65

19 Goblet squats@70/53

20 KB swings@70/53

19 wallballs@30/20

20 chest to bar pull-ups

19 push-ups

20 Box jumps@30/24

19 Toes to bar

Score is total time from start to finish. Workout is complete when both partners are done.