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  • Slaughterfest Schedule and WOD 04.28.17

    By Ruth | In Uncategorized | on April 28, 2017

    Intrepid Cheer Squad, come on out to hoot and holler at our 12 competitors tomorrow at the 2017 Salem Slaughterfest. The competition will be held at the Pavilion of the Oregon State Fairgrounds (2330 17th St NE, Salem, OR 97301) and try to carpool as parking costs $4.

    Our athletes are in Heats 1, 2, & 3 and their WODs times are as follows:

    Clean Freaks (Cary, Dalton, Cayly, Jeff)
    WOD 1: (Station 8) 8:00-8:11am, WOD 2: 10:43-10:53am, WOD 3 1:17-1:32pm

    Masters Team (Kay, Emily, Jason, Lee)
    WOD 1: (Station 12) 8:14-8:25am, WOD 2: 10:56-11:06am, WOD 3 1:35-1:50pm

    Elizabeth Winters (Liz, Kate, Jamie, Dave)
    WOD 1: (Station 10) 8:28-8:39am, WOD 2 11:09-11:19am, WOD 3 1:53-2:08pm

    We will only hold CrossFit Kids and Open Gym 8-9am ONLY tomorrow. Please sign in online so we know to expect you. Otherwise, please come down and cheer our folks on!


    A
    C&J 3×3 @70-80%
    Back Squat 4×3 @2010

    Work your way down the list and then back up after the row
    (10-15-20-25-30-40-30-25-20-15-10)

    10 Triple Unders
    15 Handstand Push Ups
    20 Burpees
    25 Wall Balls
    30 Toes to Bar
    40 Calorie Row

    B
    Snatch 2-2-2

    50 Double Unders
    30 Wall Ball Shots
    10 Bar Muscle Ups
    30 Wall Ball Shots
    50 Double Unders

    C
    OHS 3×3 or Snatch Grip Push Jerk 3×3

    AMRAP 12
    10 Wall Ball Shots
    10 Ring Rows
    10 Hang Power Cleans

  • WOD 04.27.17

    By Ruth | In Uncategorized | on April 27, 2017

    A
    Active Rest / ROMWOD

    B
    Axle Bar Deadlift 5-5-5
    Strict Pull Ups 3x 7-12 reps

    6 Rounds, NFT
    40 Yard Sled Push
    Rest 90 seconds
    C
    6 Rounds, NFT
    40 Yard Sled Push
    Rest 90 seconds

    Axle Bar Deadlift 5-5-5

  • WOD 04.26.17

    By Ruth | In Uncategorized | on April 26, 2017

    A
    Press 10@70%, 6@75%, 3@85-90%, 1+@90-95%

    EMOM x 10 minutes
    1st: 3 Deadlift (225, 275, 315, 365, 405)
    2nd: 6 Unbroken Ring Muscle Ups

    Rest

    5 Rounds:
    4 Keg to Overheads
    20 yard sled push
    B
    Bulgarian Split Squat 3×8/side @3010

    5 Rounds:
    10 Toes to Bar
    12′ Handstand Walk
    16 Walking Lunges (empty bar in front rack)

    C
    Back Squat 3×5 @3010

    4 Rounds:
    8 Toes to Rings
    12 Reverse Lunges
    100′ Waiter Carry

  • WOD 04.25.17

    By Ruth | In Uncategorized | on April 25, 2017

    A
    Front Squat 3-3-3-3
    Skin the Cat + Front Lever Negative 3×3

    2 Rounds
    50 Push Ups
    25 Russian KBS
    Bike 25 calories

    B
    Max height seated box jump

    Row 500m
    30 Push Ups
    Row 250m
    30 Burpees

    C
    Box Jump 3-3-3-3
    (land in power position)

    AMRAP 9
    Bike 10 calories
    10 Burpees
    10 KBS

  • Salem Slaughterfest & WOD 04.24.17

    By Ruth | In Uncategorized | on April 24, 2017

    This Saturday, we’ll have THREE teams from Intrepid competing at the Salem Slaughterfest! Jason, Kay, Lee, and Emily are competing as a Masters team; Jeff, Cayly, Dalton, and Cary are on a scaled team; and Liz, Jaime, Kate, and Dave are a scaled team as well.

    We’re closing the gym for this event so we can rally and head down to cheer them on! Carpool on down to the Pavilion at the Oregon State Fairgrounds this Saturday, from 7am-5:30pm!


    A
    Snatch: work up to heavy single
    Clean Pull + Clean High Pull 3×2

    5 Rounds:
    15 Unbroken Pull Ups
    15 OHS (95/65)
    Run 300m
    Rest 1 minute
    B
    C&J 2-2-2

    6 Rounds:
    12 Shoulders to Overhead (115/83)
    12 Pull Ups
    Run 100m
    Rest 1 Minute
    C
    Power Clean + Push Jerk 3-3-3

    5 Rounds:
    10 Shoulders to Overhead (95/65)
    8 Pull Ups
    200m Run
    Rest 1 minute

  • WOD 04.21.17

    By Ruth | In Uncategorized | on April 21, 2017

    A
    Power Clean & 2 Push Jerks from Blocks 3×2
    Back Squat 4×6

    4 Rounds for Time:
    2 Peg Board Climbs (12′)
    5 Ground to Overhead (225/155)

    Rest 4 minutes

    4 Rounds for Time:
    5 Pull Up-Toes to Bar-Bar Muscle Ups
    10 Wall Ball 2fers

    B
    Deadlift 3×5

    Any Which Way For Time:
    50 Pistols
    50 Kipping HSPU
    200 Double Unders

    C
    Deadlift 3×5

    Any Which Way For Time:
    50 OH Walking Lunges (25/10)
    50 Push Ups
    150 Double Unders or Lateral Jumps

  • WOD 04.20.17

    By Ruth | In Uncategorized | on April 20, 2017

    A
    Active Recovery or ROMWOD

    B
    Bench Press 5@75% 3@85% 1+@95% @2010

    4 Rounds, Not For Time
    4 High Box Jumps
    2 Skin the Cats
    50′ Farmer’s Carry (increase in weight each round)

    C
    Bench Press 3×5-7 @2110

    4 Rounds, Not For Time
    15 Double Unders
    2 Ball Ups
    50′ Farmer’s Carry (increase in weight each round)

  • WOD 04.19.17

    By Ruth | In Uncategorized | on April 19, 2017

    A
    Pause Push Press 3×3
    Deadlift 8-8-8

    For Time:
    Run 800m
    Row 1000m
    Bike 1.5 miles

    B
    Push Press 3×3
    Weighted Pull Ups 2-2-2

    5 Rounds for time:
    2 Rope Climbs
    7 Ground to OH (155/103)
    400m Run
    (Time Cap 25 minutes)

    C
    Push Press 3×3

    5 Rounds for Time:
    Run 300m
    7 Hang Power Cleans
    7 Toes to Rings

  • A
    4 Rounds, not for time:
    Yoke Carry 50′ (2.5x BW)
    Handstand Walk 50′
    Rest 3 minutes

    Partner WOD
    4 Rounds Each:
    4 Log Clean & Jerks (185/125#)
    4 Ring Muscle Ups
    Rest while partner is working

    Rest 2 minutes, then

    4 Rounds Each:
    4 Tire Flips
    40′ Sandbag Carry
    Rest while partner is working

    B
    Snatch Pull+Snatch 2-2-2
    Ring Support/Dip Skills

    1k Row, then
    4 Rounds:
    12 Burpees
    12 KBS

    C
    Hang Power Snatch 3×3

    800m Row, then:
    4 Rounds:
    8 Burpees
    8 KBS or MB Wall Toss

  • WOD 04.17.17

    By Ruth | In Uncategorized | on April 17, 2017

    A
    Snatch 2-2-2
    Snatch Pull 3×3

    Cindy
    B
    Fran

    Back Squat 3×5 @65-75% @2211
    C
    5 Rounds:
    10 DB Thrusters
    10 Pull Ups

    Back Squat 3×5-7 @2010

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