Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Thursday, September 28, 2017

Skill: Every minute on the minute for 12 minutes of in Teams of 2:
Min 1: (15,12) Calories Airdyne + MAX Double Unders
Min 2: Rest

Workout: Dumbbell “Grace” for time:
30 Dumbbell Clean and Jerks (50,35)

Accessory: Accumulate 50 Banded Ab mat Sit ups (RX+: Accumulate 50 Weighted GHD Sit ups)

Wednesday, July 20, 2016

Running Clock
Mins 1-8:
Every minute on the minute for 8 minutes of:
2 Squat Snatches (75%)

Rest 4:00

Mins 12-20:
Every minute on the minute for 8 minutes of:
2 Squat Clean and Jerks (75%)

Rest 4:00

As many rounds as possible in 6 minutes of:
3 unbroken Strict Handstand Push ups

Ring Muscle Ups
2 sets of Max Reps Muscle Ups
5 sets, 2-3 reps working on linking Muscle Ups
If you don’t have:
Accumulate 2 Minutes in a Ring Support Hold
3 x 5 False Grip Pull Ups
Banded Transitions

Deadlifts of Days

Friday, February 12, 2016


2 Rounds

12 Ring Muscle Ups
3 Clean and Jerk (225,135)

Rest 5 Minutes

2 Rounds
9 Ring Muscle Ups
6 Clean and Jerk (205,115)

Rest 5 Minutes

2 Rounds
6 Ring Muscle Ups
9 Clean and Jerk (185,95)

Rest 5 Minutes

2 Rounds
3 Ring Muscle Ups
12 Clean and Jerks (135,65)



The 2016 CrossFit Open

Have you registered for The CrossFit Open?! You should!

The Open is a an awesome opportunity to workout with your friends in a fun and safe competitive atmosphere. We encourage all our athletes of CrossFit Salmon Creek to get involved, register and become part of our team. Show up, have fun, get sweaty, and make some new friends!

You can register online here!

The workouts will be held each Satruday starting February 27th-March 26th. Please see Kendra or Joe if you are unable to throw down with us on Saturday mornings. You may also email us at