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CROSSFIT WOD

August 20, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Meeting the bar in the Clean https://youtu.be/blYoqAhpVZI Squat Clean (Work up to 80% of FRONT SQUAT ) Every 2 mins (% of FS) 3 Reps @ 55% 2 Reps @ 60% 1 Reps @ 65% 1 Reps @ 70% 1 Reps @ 75% 1 Reps @ 80% ———————————- Thin Air (Performance) (Time) 4 Rounds For Time: 40 Air Squats 30 AbMat Strict Sit-Ups (hands on shoulders, elbows […]

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CROSSFIT WOD

August 18, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Uncommon core (Performance) (Time) For time: Teams of 3 2,000 pounds of Shoulder press 100 Handstand Push ups 2,000 pounds Back Squat 100 Single leg squats 2,000 pounds Deadlift 100 Toes to bar One athlete works at a time, based on your team’s strength complete as many sets as needed to total 2,000 pounds for each lift. Barbell comes of the floor for all lifts, only […]

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CROSSFIT WOD

August 17, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Snatch (15 min clock work up to heavy single) —————- Freedom Sauce (Performance) (4 Rounds for reps) in 3 min window: 21 Overhead Squats (95/65), 21 Lateral Burpees, Max Calorie Row Rest 3:00 in 3 min window: 18 Overhead Squats (115/80), 18 Lateral Burpees, Max Calorie Row Rest 3:00 in 3 min window: 15 Overhead Squats (135/95), 15 Lateral Burpees, Max Calorie Row Rest 3:00 in […]

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CROSSFIT WOD

August 16, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) The Ring Muscle up: —————————————————————– Select one to work on Every min on the minute for 10 min. The objective is to build strength —————————————————————– A. New to Pull up and dips: Work on a hard version of Strict Pull ups and dips where you can complete 2 reps every min (alternating). ——————————————————————- B. If you can complete ring pull ups and […]

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CROSSFIT WOD

August 15, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) The Ring Muscle up: —————————————————————– Select one to work on Every min on the minute for 10 min. The objective is to build strength —————————————————————– A. New to Pull up and dips: Work on a hard version of Pull ups and dips where you can complete 6 reps every min (alternating). ——————————————————————- B. If you can complete ring pull ups and ring […]

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CROSSFIT WOD

August 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Gymnastics Strict Handstand Push ups Choose a deficit (6/4″ or less) or standard Handstand Push up to work on. 3 reps every min on the min for 10 min ————————————– Captain Insano (Performance) (Time) 3 Rounds for time: 20 Deadlifts (155/105) 15/12 Calorie Assault Bike 20 Hang DB Reverse Lunges (50’s/35’s) 15/12 Calorie Assault Bike—————————— Captain Insano (Fitness) (Time) 3 Rounds for time: 20 Deadlifts (95/65) […]

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CROSSFIT WOD

August 13, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Meeting the bar in the Clean https://youtu.be/blYoqAhpVZI Squat Clean (Work up to 70% of FRONT SQUAT ) Every 2 mins (% of FS) 3 Reps @ 45% 2 Reps @ 50% 2 Reps @ 55% 2 Reps @ 60% 1 Reps @ 65% 1 Reps @ 70% ———————————- Fowl ball (Performance) (Time) 3 Rounds for time: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35)——————————– […]

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Athlete of the Month: Megan Fuentes “CrossFit Helps Me Stay Focused”

August 12, 2018 Written by

Congratulations to long-time member, Megan Fuentes for being named CrossFit Salus Athlete of the Month for August! Megan joined us in 2015 and is always smiling, bringing positive energy to every class she attends. Drawn to the sport by her dad, CrossFit is now an important part of her life, helping her stay focused. We are proud to have you a part of the Salus family and thanks for stepping in to coach CrossFit Salus Kids class this summer! Megan […]

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CROSSFIT WOD

August 11, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Family Feud (Team wod) (AMRAP – Reps) AMRAP in 30 min: 50 foot (25+25) Sled Push (110/55) 100 Meter Sand Bag Run 200 Meter Run (each round equals 3 reps, 1 rep per movement) Class Divides into 2 Even Teams, teams work “waterfall” style, athlete must stay in order started in, no skipping passed your team mate before you.

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CROSSFIT WOD

August 10, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Overhead Squat (15 min clock work up to heavy 2 reps) —————- Firestorm (Fitness) (Time) For time: 3 Rounds: 7 Hang Squat Snatches (55/35) 7 Box Jump Overs (20″)SU allowed Directly into… 50/35 Calorie Row 3 Rounds: 7 Hang Squat Snatches (55/35) 7 Box Jump Overs (20″)SU allowed Directly into… 50/35 Calorie Row 3 Rounds: 7 Hang Squat Snatches (55/35) 7 Box Jump Overs (20″)SU allowed […]

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