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CROSSFIT WOD

August 21, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Overhead Squat (Work up to a heavy set of 2 ) —————————— Heya (Performance) (Time) 3 Rounds for time: 12 Dumbbell Box Step-Ups 40/25 (6 each side, knee at hip or above) 21 Sit Ups 12 Sumo Deadlift 185/135 21 Calorie Row——————————- Heya (Fitness) (Time) 3 Rounds for time: 12 Dumbbell Box Step-Ups 25/15(6 each side, knee at hip or above) 21 Sit Ups […]

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CrossFit Salus Kids 08.21.17

August 20, 2017 Written by

CrossFit Salus Kids Homework Warm up: 4 x 1 min Jump Rope practice WOD for time: 15-9-6 Push ups Squats AND Get out and try something new!!😎 August Challenge Jump Rope in :45: How many successful jump rope skips can you do in :45 seconds? Post a video on instagram and tag us at @crossfitsalus #crossfitsaluskids for a chance to win something amazingly-crosfitty cool. Be sure to state the number of successful jumps in your caption.

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CROSSFIT WOD

August 19, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– With about half of your working load at each movement (changing weights between): Run 50 Meters + 3 Power Clean and Jerks Rest as needed, and change weights… Run 50 Meters + 3 Power Snatches Rest as needed, and change weights… Run 50 Meters + 3 Thrusters Adderall (Performance) (3 Rounds for reps) In a 10 Minute Window: 1 Mile Run + Max Clean […]

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CROSSFIT WOD

August 18, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Mobility SMR: banded joint distraction 1 min each Traps Lats Pec Minor Quads Hamstrings Calfs Banded joint distraction: Lunge Hamstring Pigeon Frog Shoulder The good life (Performance) (Time) 3 Rounds for time: 500 Meter Row or .8ml Assault bike 12 Burpees 21 Box Jumps (24″/20″)

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CROSSFIT WOD

August 17, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength The Muscle Up: EMOM for 5 mins 2-5 False grip ring transitions (banded or box) EMOM for 5 mins 2-5 Kipping swings (focus on the back swing) EMOM for 5 mins 1-2 Kipping Muscle up or attempts with a spot ———————————————- Cycling The Power Snatch: EMOM for 4 mins Min 1 – 5 empty bar Muscle Snatch or Power Snatch Min 2 – […]

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CROSSFIT WOD

August 15, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Thruster (Work up to a heavy set of 2 ) —————————— Freedom Trail (4 Rounds for reps) AMRAP in 3:00 min: 21 Calorie Row 21 Lateral Burpees over the Rower Max Thrusters (75/55) Rest 3:00 AMRAP in 3:00 min: 18 Calorie Row 18 Lateral Burpees over the Rower Max Thrusters (95/65) Rest 3:00 AMRAP in 3:00 min: 15 Calorie Row 15 Lateral Burpees over […]

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CrossFit Salus Kids 08.14.2017

August 14, 2017 Written by

CrossFit Salus Kids 08.14.2017 August Theme Integrity: Do the right thing (even when no one is watching) August Skills Squat, Perfect Pushup, Jump Rope CrossFit PreKids WOD Warm Up: Run around the cones and FREEZE when the music stops to do exercise (plank, sit up, perfect pushup, squat)! “Jack in the box” Squats: Squat slowly down, hold down and then “spring!” out, standing up strong. WOD: AMRAP in 6 minutes 3 squats at door crab walk to cone (half way) […]

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength Toes to Bar A. Efficiency in the Kip EMOM for 5 mins 3 unbroken Kipping Toes to bar B. The Strength base EMOM for 5 mins 10 Sec hold L seat hang ———————————————- Jump Street (Performance) (Time) 3 Rounds for time: 400 Meter Run 15 Power Clean and Jerks (115/80) 75 Double-Unders————————————- Jump Street (Fitness) (Time) 3 Rounds for time: 400 Meter Run […]

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CROSSFIT WOD

August 12, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength 3 Rounds not for time: Max reps body weight Bench press 12 Romanian Deadlifts with body weight ————————————————— Rock the boat (Teams of 3) (Time) In teams of 3 For time: Row 10,000 Meters *Athletes change every 250 meters

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CROSSFIT WOD

August 11, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Clean Pull + High Hang Squat Clean + Hang Squat Clean % of 1RM Squat Clean Set #1 – 50% Set #2 – 55% Set #3 – 60% Set #4 – 65% Set #5 – 70% Set #6 – 75% Set #7 – 80% Clean Pull + High Hang Squat Clean + Hang Squat Clean (Enter 80% ) —————————— Heartbreak Kid (Performance) (Time) 3 […]

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