GET YOUR WOD, NEWS AND MORE

 

CROSSFIT WOD

December 12, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) in 10 min window 3 Rounds :30 sec L-Sit or 30 sec Hollow Hold 30 AbMat Sit-Ups —————————— Half and half (Performance) (Time) 8 Rounds every 3:00 min: 21/15 Cal Row or 18/12 Cal Bike 100 Meter plate run (45/35) Rest with time remaining. Enter the slowest round.—————————- Half and half (Fitness) (Time) 8 Rounds every 3:00 min: 21/15 Cal Row or 18/12 Cal Bike 100 Meter run Rest with […]

Filed under WOD · Tagged with

CROSSFIT WOD

December 11, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— A: Metcon (Weight) Muscle up conditioning ——————————- Every 2 min Hang Power Snatch + OHS + Squat Snatch 0:00 1 Complex @ 65% + 3 Ring Muscle Ups 2:00 1 Complex @ 69% + 3 Ring Muscle Ups 4:00 1 Complex @ 72% + 3 Ring Muscle Ups 6:00 1 Complex @ 75% + 3 Ring Muscle Ups 8:00 1 Complex @ 75%+ + 3 Ring Muscle Ups 10:00 […]

Filed under WOD · Tagged with

CROSSFIT WOD

December 9, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ———————————– Don’t Forget to bring a toy to donate for kids in our community! ———————————– Group Clean Warm up: 0:00 empty bar-2 Tall Power Clean + 2 Hang Power Cleans 1:00 65/45-2 Tall Power Clean + 2 Hang Power Cleans 2:00 75/55-2 Tall Power Clean + 2 Hang Power Cleans 3:00 85/65-2 Tall Power Clean + 2 Hang Power Cleans 4:00 95/75-2 Tall Power Clean + 2 Hang Power Cleans […]

Filed under WOD · Tagged with

CROSSFIT WOD

December 8, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ———————————– A: Metcon (AMRAP – Reps) 30 Sec Hollow Hold + 7 Bar Muscle ups 30 Sec Hollow Hold + 6 Bar Muscle ups 30 Sec Hollow Hold + 5 Bar Muscle ups 30 Sec Hollow Hold + 4 Bar Muscle ups 30 Sec Hollow Hold + 3 Bar Muscle ups 30 Sec Hollow Hold + 2 Bar Muscle ups 30 Sec Hollow Hold + 1 Bar Muscle ups————– or […]

Filed under WOD · Tagged with

CROSSFIT WOD

December 7, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) Deadlift off blocks at knee cap (%of DL65%, 70%, 75%, 80%, 3 sets up to HS- no belt) or use kilo plates as blocks. —————————— Tsuenatme (Performance) (Time) Every 4:00 min for 5 Rounds: 21/15 Calorie Row 15 Deadlifts (185/135#) 9 Box Jump Overs 24/20″ Rest with time remaining. Enter the slowest round.——————————————— Tsuenatme (Fitness) (Time) Every 4:00 min for 5 Rounds: 21/15 Calorie Row 15 Deadlifts (95/65) 9 Box […]

Filed under WOD · Tagged with

CROSSFIT WOD

December 6, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————– Metcon (AMRAP – Reps) BACK SQUAT off the rack, if needed-going in two waves. 2 Rounds: Max Reps in :15 seconds @ 135/95 Rest :45s Max Reps in :30 seconds @ 185/135 Rest 1:30 Max Reps in :45 seconds @ 225/155 Rest 3:15 between rounds. TIMER http://www.online-stopwatch.com/full-screen-interval-timer/?c=nxea14fqy————————————- Johnny (Performance) (Time) 1,200 Meter Run Directly into… 3 Rounds: 19 Toes to Bar 87 Double-Unders 7 Hang Power Snatches (135/95) Directly […]

Filed under WOD · Tagged with

CROSSFIT WOD

December 5, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ————————– Strict Handstand Push Ups (enter 3 sets of same reps(not total)) 3 rounds of: 3-4 Strict HSPU 2-3 Strict HSPU 2-3 Strict HSPU 1-2 Strict HSPU 1-2 Strict HSPU Rest 2 min ———————————— Blue’d up (Performance) (Time) 5 Rounds for time: 10 Power Cleans (135/95) 10 Bar-Facing Burpees————————– Blue’d up (Fitness) (Time) 5 Rounds for time: 10 DB Power Cleans 40/25 (from floor) 10 Burpees

Filed under WOD · Tagged with

CROSSFIT WOD

December 4, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— A: Metcon (AMRAP – Reps) Muscle up conditioning ——————————- 3 Rounds: 4 Ring Muscle-Ups 30 Double-Unders 4 Ring Muscle-Ups 30 Double-Unders 3 Ring Muscle-Ups Rest 2 min between rounds——————– OR ———————– B: Metcon (AMRAP – Reps) Muscle up Strengthening ——————————- Alternating OTM for 10min: (scale as needed) Even Minutes – 7 Strict Banded Ring MU or MU transitions & jump to support Odd Minutes – 40 Doubleunders or attempts […]

Filed under WOD · Tagged with

Athlete of the Month: Scott Brownfeld

December 3, 2017 Written by

He has the biggest heart in the box. Always cheering on others around him, exuding positive vibes and challenging himself to be a better athlete each and every day. He won the Spirit of the Games award in 2016 and continues to showcase that spirit all year long. Finishing off 2017 strong as we announce Scott Brownfeld as our next Athlete of the Month! Scott Brownfeld Athlete of the Month December 2017 1. When and why did you start CrossFit? […]

Filed under Athlete of the Month · Tagged with , , , ,

CROSSFIT WOD

December 2, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ———————————– Long gone (Performance) (5 Rounds for reps) 5 Rounds: 1:00 Wallballs (20/14) 1:00 Alternating Dumbbell Snatches (50/35) 1:00 Calorie Row 1:00 Rest————————————- Long gone (Fitness) (5 Rounds for reps) 5 Rounds: 1:00 Wallballs (12/8) 1:00 Alternating Dumbbell Snatches (35/25) 1:00 Calorie Row 1:00 Rest

Filed under WOD · Tagged with

Page 1 of 15912345...102030...Last »

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: