CROSSFIT WOD

September 22, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–2 rounds of practice (each arm) synchronized OH Walking lunges practice timing Team Series 18.4 (Rx) (Time) 5 rounds for time of: 50 double-unders (each) 50-ft. synchronized overhead lunge M 50-lb. dumbbell F 35-lb. dumbbell Time cap: 15 minutes————————————- Team... Read More

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CROSSFIT WOD

September 21, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–2 rounds of practice synchronized Pull ups 1st round practice timing 2nd round set a pace against the clock for 30 sec Team Series 18.3 (Rx) (Time) 21-15-9 reps for time of: Synchronized pull-ups Synchronized deadlifts M 225 lb./F 155 lb. Time cap: 45 min.————————————- Team... Read More

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CROSSFIT WOD

September 20, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–2 rounds of practice synchronized bar facing burpees 1st round practice timing 2nd round set a pace against the clock for 30 sec Team Series 18.1 (Rx) (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees————————————- Team... Read More

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CROSSFIT WOD

September 19, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Bench Press (deload 60%x5, 65%x5, 70%x5) —————————– Criss Cross (Performance) (AMRAP – Rounds and Reps) AMRAP in 15 min: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar———————————————- Criss... Read More

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Rest Day

September 18, 2018 Written by

Incorporating a rest day after exercise is essential to achieving performance goals, weight-loss or weight-gain goals, improving energy, sleep and much, much more.  What is a Rest Day? A rest day is when the body repairs, rebuilds and strengthens itself in the time between workout days. Incorporating recovery time is important because this is the time that our bodies adapt to the stress of exercise; and allows our body to replenish energy stores... Read More

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) Strict Gymnastics: (Scale appropriately) Still working on developing strength. in a 5 min window 1,1, 2,2, 3,3 and so on… Strict Ring Dips Strict False Grip Pull up (ring or bar + balls) ———————————————– Jacked... Read More

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CROSSFIT WOD

September 17, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Back Squat (Enter your 2 reps at 89%) Running clock, Every 3 min On the 0:00… 10 Reps @ 69% of Back Squat On the 3:00… 8 Reps @ 74% of Back Squat On the 6:00… 6 Reps @ 79% of Back Squat On the 9:00… 4 Reps @ 84% of Back Squat On the 12:00… 2 Reps @ 89% of Back Squat ————————————— Lace... Read More

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CROSSFIT WOD

September 15, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Squat Clean (enter heavy single for today) Squat Clean EMOM for 9 min RX Scaled 2 reps 95/85 85/35 1 rep 115/95 95/45 1 rep 135/105 105/50 1 rep 155/115 115/60 1 rep 185/125 125/70 1 rep 205/135 135/80 1 rep 215/145... Read More

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CROSSFIT WOD

September 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) Strict Gymnastics: (Scale appropriately) Still working on developing strength. in a 10 min window 1,1,1, 2,2,2, 3,3,3 and so on… Strict Handstand Push up or Deficit 6″/4″ Strict Ring Dings Strict False Grip Pull up ———————————————– Team... Read More

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CROSSFIT WOD

September 13, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Choose A, B or C A. 1-2 Kipping Ring Muscle Up B. 2 Ring Kip Swing + hip to rings C. 2 Ring Muscle Up transitions feet on floor, Increasing weight to moderate Power Snatch. On the minute for 10 minutes: 00:00 2 Power Snatches 01:00 A, B or C 02:00 2 Power Snatches 03:00 A, B or C 04:00 1 Power Snatch 05:00 ... Read More

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