CROSSFIT WOD

July 16, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat (enter the 1 set of 4 @86%) Every 2 mins 5 Reps @ 77% 4 Reps @ 80% 4 Reps @ 83% 4 Reps @ 86% ———————————- Van Damme (Performance) (Time) For time: (25 min time cap) 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean... Read More

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CROSSFIT WOD

July 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Team Maggie (Teams of 3, Performance) (Time) 5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 single-leg squats, alternating legs——————————— Team Maggie (Teams of 3, Fitness) (Time) 5 rounds for time of: 20 push-ups 40 jumping pull-ups 60... Read More

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CROSSFIT WOD

July 13, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Overhead Squat (work up to a heavy single for today) —————- Overhead Squat (work up to a heavy single for today) —————- Over and out (Performance) (Time) For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing... Read More

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CROSSFIT WOD

July 12, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–3 sets of: weighted ring pull ups + ring dips max reps with 5% of max weight. ——————- OR ——————– 3 sets of 10 unbroken reps of ring pull ups + ring dips (use band if needed) ——————————————– Strict... Read More

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CROSSFIT WOD

July 11, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–3 sets of: weighted ring pull ups + ring dips max reps with 5% of max weight. ——————- OR ——————– 3 sets of 10 unbroken reps of ring pull ups + ring dips (use band if needed) Objective today is to set yourself up to get 3 sets of 10... Read More

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CROSSFIT WOD

July 10, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Weighted RING pull ups (work up to a 5 rep max) Chest to rings Weighted Ring Dips (work up to a 5 rep max) ———————— OR ————————- Strict Chest to Ring pull Up (EMOM for 5 min 1 set max reps, enter biggest set) Strict... Read More

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CROSSFIT WOD

July 9, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat (enter the 1 set of 4 @83%) Every 2 mins 5 Reps @ 74% 5 Reps @ 77% 4 Reps @ 80% 4 Reps @ 83% ———————————- Detention (Performance) (AMRAP – Reps) AMRAP in 12 min: 6 Dumbbell Push Presses (50’s/35’s) 9 Deadlifts... Read More

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CROSSFIT WOD

July 7, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Overhead Squat (work up to a heavy single for today) —————- Metcon (Time) Team Tosh Sprints Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Partners will alternate running completing one full distance before moving to the next. For example Partner 1 runs 200 meters,... Read More

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CROSSFIT WOD

July 6, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–1 set of: weighted ring pull ups + ring dips max reps with 20% of max weight. ——————- OR ——————– 1 set of Max reps of ring pull ups + ring dips ——————————————- Strict... Read More

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CROSSFIT WOD

July 5, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Fight Club (Performance) (AMRAP – Reps) 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups 1:00 – Assault Bike Calories Rest 1:00 between rounds. Rx – 95/65# Rx Box – 24″/20″Link to timer: https://www.online-stopwatch.com/full-screen-interval-timer/?c=g5091y78u  Read More

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