CROSSFIT WOD

August 21, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Overhead Squat (Work up to a heavy set of 2 ) —————————— Heya (Performance) (Time) 3 Rounds for time: 12 Dumbbell Box Step-Ups 40/25 (6 each side, knee at hip or above) 21 Sit Ups 12 Sumo Deadlift 185/135 21... Read More

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CROSSFIT WOD

August 19, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– With about half of your working load at each movement (changing weights between): Run 50 Meters + 3 Power Clean and Jerks Rest as needed, and change weights… Run 50 Meters + 3 Power Snatches Rest as needed, and change weights… Run 50 Meters + 3 Thrusters Adderall... Read More

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CROSSFIT WOD

August 18, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Mobility SMR: banded joint distraction 1 min each Traps Lats Pec Minor Quads Hamstrings Calfs Banded joint distraction: Lunge Hamstring Pigeon Frog Shoulder The good life (Performance) (Time) 3 Rounds for time: 500 Meter Row or .8ml Assault bike 12 Burpees 21... Read More

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CROSSFIT WOD

August 17, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength The Muscle Up: EMOM for 5 mins 2-5 False grip ring transitions (banded or box) EMOM for 5 mins 2-5 Kipping swings (focus on the back swing) EMOM for 5 mins 1-2 Kipping Muscle up or attempts with a spot ———————————————- Cycling... Read More

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CROSSFIT WOD

August 15, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Thruster (Work up to a heavy set of 2 ) —————————— Freedom Trail (4 Rounds for reps) AMRAP in 3:00 min: 21 Calorie Row 21 Lateral Burpees over the Rower Max Thrusters (75/55) Rest 3:00 AMRAP in 3:00 min: 18... Read More

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CROSSFIT WOD

August 14, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength Toes to Bar A. Efficiency in the Kip EMOM for 5 mins 3 unbroken Kipping Toes to bar B. The Strength base EMOM for 5 mins 10 Sec hold L seat hang ———————————————- Jump... Read More

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CROSSFIT WOD

August 12, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength 3 Rounds not for time: Max reps body weight Bench press 12 Romanian Deadlifts with body weight ————————————————— Rock the boat (Teams of... Read More

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CROSSFIT WOD

August 11, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Clean Pull + High Hang Squat Clean + Hang Squat Clean % of 1RM Squat Clean Set #1 – 50% Set #2 – 55% Set #3 – 60% Set #4 – 65% Set #5 – 70% Set #6 – 75% Set #7 – 80% Clean Pull + High Hang Squat Clean + Hang Squat Clean (Enter... Read More

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CROSSFIT WOD

August 10, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength Select one below to work on, A. Efficiency in the Kip EMOM for 4 mins 3 Kipping or butterfly Chest to bar pull ups B. The Kipping Dip EMOM for 4 mins 2 Kipping Dips ———————————————- Belly... Read More

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CROSSFIT WOD

August 9, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer—————————— Strict Pull Up (Test Max unbroken set ) Back Squat (15 rep max for today) —————————— Bumblebee (Performance) (AMRAP – Reps) EMOM for 7 min: 7 Wallballs 20/14 (Rx + 30/20) AMRAP of Clean and Jerks 135/95... Read More

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