CROSSFIT WOD

October 19, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— Deficit Handstand Push-ups (8″/6″ deficit: 5 reps EMOM for 5 min ) Weighted Strict pull up (2-4 reps EMOM for 5 min increasing #) ———————————— Bonnie and Clyde (Performance) (Time) For time: (team of 2, 11 min Cap) 200m Run together 40... Read More

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CROSSFIT WOD

October 18, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— Strict Toes-To-Bar (2 TTB + L hold 3-5 sec EMOM for 7 min) —————————————– Freedom Sauce (Performance) (4 Rounds for reps) in 3 min window: 21 Overhead Squats (95/65), 21 Lateral Burpees, Max Calorie Row Rest 3:00 in 3 min window: 18... Read More

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CROSSFIT WOD

October 17, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— Clean Deadlift (pause below knee, mid thigh) + Power Clean (enter 4 sets @ 65%) With a running clock Every 2 min for 7 Sets: 1 Pausing Clean Deadlift (below knee, mid-thigh) + 2 Power Cleans % of 1RM CJ Set #1 (On the 0:00) – 50% Set #2 (On the 2:00) – 55% Set #3 (On the 4:00) – 60% Set... Read More

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CROSSFIT WOD

October 16, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) General Mobility Primer—————————— Back Squat (70%x3, 73%x3, 76%x3, 79%x3, 82%x3) —————————— Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press... Read More

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CROSSFIT WOD

October 14, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) General Mobility Primer—————————— Strict Toes-To-Bar (1 TTB + L hold 3-5 sec EMOM for 7 min) —————————————– WarPath (Time) For Time: 800 Meter Run, 6 Rounds of “The Chief” 400 Meter Run, 4 Rounds of “The Chief” 200 Meter Run, 2 Rounds... Read More

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CROSSFIT WOD

October 13, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Weighted Strict pull up (3-5 reps EMOM for 5 min) ———————————— Friend Zone (Team of 2, Performance) (AMRAP – Reps) Team Version In Teams of 2, AMRAP in 20min: 9 Burpees 12/9 Calorie Row 9 Toes... Read More

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CROSSFIT WOD

October 12, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) General Mobility Primer—————————— Shoulder Press (work up to 75% of body weight for max reps) —————————— 13.uno (Performance) (AMRAP – Reps) AMRAP in 17 min 40 Box Jumps 24/20 30 Snatches 75/55 30 Box Jumps 24/20 30 Snatches 95/75 20 Box Jumps 24/20 30 Snatches... Read More

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CROSSFIT WOD

October 11, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Overhead Squat (1 rep OTM for 7 min w/ pause at bottom, increasing) ——————————– Snatch Balance (1 rep OTM for 5 min w/ pause at bottom, increasing) ———————————- Dumb... Read More

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CROSSFIT WOD

October 10, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Deficit Handstand Push-ups (6″/4″ deficit: 5 reps EMOM for 5 min ) ———————————— Hand Bag (Performance) (Time) For Time: 50/35 Calorie Assault Bike or 60/45 Row 100 Double-Unders 800 Meter... Read More

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CROSSFIT WOD

October 9, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Back Squat wave Back Squat (84%x3,89%x1,84%x3, 91%x1, 84%x3, 93%x1) —————————— Jack the Ripper (Performance) (Weight) Alternating EMOM for 10 min: Even Minutes – 18/15 Calorie Row Odd... Read More

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