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CROSSFIT WOD

October 19, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— Deficit Handstand Push-ups (8″/6″ deficit: 5 reps EMOM for 5 min ) Weighted Strict pull up (2-4 reps EMOM for 5 min increasing #) ———————————— Bonnie and Clyde (Performance) (Time) For time: (team of 2, 11 min Cap) 200m Run together 40 Shoulder to overhead 155/105 40 Box Jump Over 24/20 200m Run together 30 Shoulder to overhead 155/105 30 Box Jump Over 24/20 200m Run together 20 Shoulder […]

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CROSSFIT WOD

October 18, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— Strict Toes-To-Bar (2 TTB + L hold 3-5 sec EMOM for 7 min) —————————————– 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 […]

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CrossFit Salus Kids October Homework

October 17, 2017 Written by

CROSSFIT SALUS KIDS HOMEWORK: OCTOBER October Theme: Teamwork! Work as a team, help each other succeed, cheer everyone on, cooperate. October Skills: Perfect Plank (Challenge of the Month!) Get inverted – handstands Knees Above 90 > Knees to Elbows > Toes to Bar 21-Day Perfect Plank Challenge: Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent. Day 1: test your perfect plank time Day 2: :30 plank Day 3: 2x:30 planks […]

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CROSSFIT WOD

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CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— Clean Deadlift (pause below knee, mid thigh) + Power Clean (enter 4 sets @ 65%) With a running clock Every 2 min for 7 Sets: 1 Pausing Clean Deadlift (below knee, mid-thigh) + 2 Power Cleans % of 1RM CJ Set #1 (On the 0:00) – 50% Set #2 (On the 2:00) – 55% Set #3 (On the 4:00) – 60% Set #4 (On the 6:00) – 65% Set […]

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CROSSFIT WOD

October 16, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) General Mobility Primer—————————— Back Squat (70%x3, 73%x3, 76%x3, 79%x3, 82%x3) —————————— Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restfemales WB 14#, SDHP & PP 55#

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Athlete of the Month: Bill Gettings

October 14, 2017 Written by

We’re excited to announce Bill Gettings as our next CrossFit Salus Athlete of the Month! Bill has been with us for just over a year and always comes in with a positive attitude no matter what’s programmed for the day. He has lost over 35 pounds and continues to make improvements in his performance! Can’t wait to see what the next year brings, Bill! Keep up the good work! Bill Gettings Athlete of the Month October 2017 1. When and […]

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CROSSFIT WOD

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CrossFit Salus – CrossFit Coach lead warm up: (No Measure) General Mobility Primer—————————— Strict Toes-To-Bar (1 TTB + L hold 3-5 sec EMOM for 7 min) —————————————– WarPath (Time) For Time: 800 Meter Run, 6 Rounds of “The Chief” 400 Meter Run, 4 Rounds of “The Chief” 200 Meter Run, 2 Rounds of “The Chief” (1 Round of “The Chief” equals 3 Power Cleans 135/95#, 6 Pushups, 9 Air Squats )——————————- WarPath (Time) For Time: 800 Meter Run, 6 Rounds […]

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CROSSFIT WOD

October 13, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Weighted Strict pull up (3-5 reps EMOM for 5 min) ———————————— Friend Zone (Team of 2, Performance) (AMRAP – Reps) Team Version In Teams of 2, AMRAP in 20min: 9 Burpees 12/9 Calorie Row 9 Toes to Bar Partners complete full rounds, switch

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CROSSFIT WOD

October 12, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) General Mobility Primer—————————— Shoulder Press (work up to 75% of body weight for max reps) —————————— 13.uno (Performance) (AMRAP – Reps) AMRAP in 17 min 40 Box Jumps 24/20 30 Snatches 75/55 30 Box Jumps 24/20 30 Snatches 95/75 20 Box Jumps 24/20 30 Snatches 135/95 10 Box Jumps 24/20 165/110 pound Snatch, as many reps as possible——————————– 13.uno (Fitness) (AMRAP – Reps) AMRAP in 17 min 40 Box Jumps […]

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CROSSFIT WOD

October 11, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Overhead Squat (1 rep OTM for 7 min w/ pause at bottom, increasing) ——————————– Snatch Balance (1 rep OTM for 5 min w/ pause at bottom, increasing) ———————————- Dumb Down (Performance) (AMRAP – Reps) AMRAP in 15 min: 12 Step-Back Lunges DBs 50/35 9 Clean and Jerks DBs 50/35 6 Bar Muscle-Ups———————– Dumb Down (Fitness) (AMRAP – Reps) AMRAP in 15 min: 12 Step-Back […]

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