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CROSSFIT OPEN 18.1

February 23, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard CrossFit Open Warm Up (No Measure) 1:30 min Row 10 Hang Scap depressions 10 kip swings 3 Toes to bar/knees above 90 2 DB Hang Clean and Jerks each side —————————— Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row—————————- Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many […]

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CROSSFIT WOD

February 22, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Metcon (Time) 2,000 meter row dampener setting at 4 or under.——————– The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips———————— Metcon (AMRAP – Reps) Tabata Intervals, alternating 8 Rounds, 20 seconds on, 10 seconds off Russian Kettlebell Swings 53/35# Elbow plank *Only enter Kettlebell repsInterval timer link https://www.online-stopwatch.com/full-screen-interval-timer/?c=2dnx3c94h ——————————- Cool down: Mobilize/Stretch

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CROSSFIT WOD

February 21, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Every 90 Seconds for 7 Sets: 1 Pausing Power Clean at Knee, Mid-Thigh, Power Receiving Position 1 Power Clean % of Squat Clean max Set #1 – 55% Set #2 – 60% Set #3 – 65% Set #4 – 70% Set #5 – 75% Set #6 – 75% Set #7 – 75% —————————— Power Clean (Enter your last 3 sets at 75% ) —————————————– OTM primer […]

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CROSSFIT WOD

February 20, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————- 1 Hang Snatch High Pull + 1 High Pull + 2 Power Snatches % of 1RM Snatch Set #1 – 1 Complex @ 40% Set #2 – 1 Complex @ 43% Set #3 – 1 Complex @ 46% Set #4 – 1 Complex @ 49% Set #5 – 1 Complex @ 52% ——————————– 2 Power Snatches EMOM for 7 min Set #1 – 55% Set #2 […]

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CROSSFIT WOD

February 19, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Working on A or B A: Metcon (AMRAP – Reps) 4 Rounds, Every 2:30 min (10:00 Total): 5 Deadlifts (75%) 40′ Front rack DB Walking Lunge (50/35) AMRAP Bar Muscle-Ups with time remaining *Only enter bar muscle ups completed—————————— B: Metcon (AMRAP – Reps) 4 Rounds, Every 2:30 min (10:00 Total): 5 Deadlifts (75%) 40′ Front rack DB Walking Lunge (30/20) AMRAP Chest to bar Pull […]

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Nutrition for Performance: 5 Key Rules for Athletes

February 18, 2018 Written by

Do you know what it means to eat healthy? You’ve probably heard a few things here and there about “what to avoid” and “what to include” in your diet to improve the way your body looks and feels. But what about nutrition for performance? 5 Key Tips: Nutrition for Performance No doubt you’ve heard these tips before. And maybe you’ve discounted them because the celebrity tips sound more “fun.” While it can be tempting to turn to a fun “quick […]

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CROSSFIT WOD

February 17, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Deadlifts Every 2 min for 10 mins: 5 @ 50% 4 @ 55% 3 @ 60% 2 @ 65% 15 @ 50% (increase if feeling good) Deadlift (enter heaviest set of 15) ————————– Double time (Performance) (AMRAP – Reps) AMRAP 10 min: 50 Barbell-Facing Burpees 100 Double-Unders 30 Squat Clean Thrusters (115/80)——————————— Double time (Fitness) (Time) AMRAP 10 min: 50 Lateral Burpees 300 Single-Unders 30 Squat […]

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CROSSFIT WOD

February 16, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Squat Clean and Jerk (15 min work up to heavy single) —————————————– Eighteen Wheeler (Performance) (AMRAP – Reps) AMRAP in 18 min: 12/9 Cal Assault Bike or 15/12 Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar——————————— Eighteen Wheeler (Fitness) (AMRAP – Reps) AMRAP in 18 min: 12/9 Cal Assault Bike or 15/12 Row 15 Wallballs (12/8) 12 Alternating Dumbbell Snatches (30/20) […]

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CROSSFIT WOD

February 15, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Carmen (Performance) (AMRAP – Rounds and Reps) AMRAP in 40 min: 800m Run 2 Hang Cleans 185/130# 9 Handstand Push ups 18 Pull ups In honor of Carmen Robles Mohamadi, part of our community for 3 years, Carmen passed away suddenly February 9, 2018 at the age of 40. She is survived by her two daughters Ashley and Anna. We honor her memory of perseverance and […]

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CROSSFIT WOD

February 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Front Squat + Back Squat (1 set 2 + 4 @ 85% of Front Squat) Every 2 mins for 6 Sets: 2 Front Squat + 4 Back Squats Set #1 – 70% Set #2 – 73% Set #3 – 76% Set #4 – 79% Set #5 – 82% Set #6 – 85% —————————————– then 10 min to start the WOD Kiss and tell (Performance, team of […]

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