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CROSSFIT WOD

June 24, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength The Kip in the gymnastics movements, individual work on skills 2 Strict Ring Dips EMOM for 6 min 4 Kipping Ring Dips EMOM for 6 min ——————————————————————————- Edgarton (team of 3) (Time) Teams of 3: Rx Plus (24″/20″)(75/55#) 100 Calorie Row 100 Box Jump Overs (20″ Su allowed) 100 Power Snatches (55/35) 100 Sit ups (Rx Plus Toes to Bar) 100 Power Snatches […]

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CROSSFIT WOD

June 23, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Metcon (Weight) OTM x 10 (5 Rounds): Odd Minutes – 3 Front Squats @ 60% Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat Bells and Whistles (Performance) (Time) For time: 21, 15, 9 Dumbbell Hang Squat Cleans (50/35#) 21 Kipping Handstand Pushups 600 Meter Run after each round———————————— Bells and Whistles (Fitness) (Time) For time: 21, 15, 9 Dumbbell Hang […]

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CROSSFIT WOD

June 22, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Overhead Squat (in 10 min work up to a heavy set of 3 reps) —————————– All the pull ups (Performance & Fitness) (2 Rounds for reps) Part 1 5 x 1-minute rounds of: 3 Overhead Squats 65/45 (Rx +135/95# ) 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps of pull-ups (Rx + chest-to-bar) Rest 2 minutes between rounds. Part 2 5 […]

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CROSSFIT WOD

June 21, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer————————— On The Minute for 10 minutes: Set #1 – 5 Hang Power Cleans @ 60% Set #2 – 4 Hang Power Cleans @ 65% Set #3 – 3 Hang Power Cleans @ 70% Set #4 – 2 Hang Power Cleans @ 75% Set #5 – 1 Hang Power Clean @ 80% Sets #6-10 – Build to a heavy single Hang Power Clean (Heavy Single) […]

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CROSSFIT WOD

June 20, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Metcon (No Measure) 1:30 Row or Air bike 6 Strict HSPU 1:30 Row or Air bike 7 Strict HSPU 1:30 Row or Air bike 8 Strict HSPU 1:30 Row or Air bike 7 Strict HSPU 1:30 Row or Air bike 6 Strict HSPU Harley Love (Performance) (Time) 6 Rounds for time: 13 Thrusters (95/65) 14 Pull-Ups———————————- Harley Love (Fitness) (Time) 6 Rounds for time: […]

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CROSSFIT WOD

June 19, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Wave #1 5 Back Squats: 60% + 65% + 70% Rest 3:00 Wave #2 4 Back Squats: 65% + 70% + 75% Rest 3:00 Back Squat (Wave #3 – 3 reps: 70% + 75% + 80%) ————————————— Air bags (Performance) (Time) 7 Rounds for time: (one kettlebell 53/35#) 10 Kettlebell Reverse Lunges, 5 each leg 10 Kettlebell Power Cleans, 5 each side 20 Lateral […]

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CROSSFIT WOD

June 17, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength The Kip in the gymnastics movements, individual work on skills A. 2 Strict Muscle ups or 3 Bar or Ring Muscle up transitions EMOM for 6 min B. 3 Banded Bar or Ring Muscle up or 3 Muscle ups EMOM for 6 min or C. 2 Strict Chest to bar pull ups EMOM for 6 min D. 2 Strict Ring Dips EMOM for […]

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Vin Imperato June 2017 Athlete of the Month

June 16, 2017 Written by

Looking for something different as he constantly battled with his weight, we’re so happy Vin finally found something that he enjoys (and is now seeing results)! If you’ve ever had any hesitation about starting, Vin’s story is one that will motivate you to take the next step. Thank you for being a part of the community, Vin! Congratulation on being our next Athlete of the Month! 1. When and why did you start CrossFit? I started CrossFit in September of 2016. […]

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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———————————– Today we do Jackie first then the Squat OTM. 0:00 – 10:00 Warm up 10:00 – 25:00 Jackie WOD 25:00 – 32:00 Rest & Squat set up 32:00 – 35:00 Squat OTM Warm up 35:00 – 47:00 Squat OTM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups—————————— Metcon (Weight) OTM x 12 minutes (4 Rounds): Minute 1 – 4 Front Squats […]

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CROSSFIT WOD

June 15, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Shoulder Press (15 min clock: 5 sets x 3 reps increase #) ———————————————- Pull cord (Performance) (Time) 5 Rounds for time 200m Run 15 Lateral Box Jump Overs (24/20) 12 Toes to Bar 6 Dumbbell Hang Snatch (50/35)——————————– Pull cord (Fitness) (Time) 5 Rounds for time 200m Run 12 Lateral Box Jump Overs (20 SU allowed) 9 Toes to wall 6 Dumbbell Hang Snatch […]

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