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... Read More

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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... Read More

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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... Read More

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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... Read More

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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:... Read More

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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... Read More

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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... Read More

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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... Read More

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February 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ————————– Metcon (AMRAP – Reps) Efficiency In the Kipping Handstand Push up AMRAP in 5 min: 25 Double-Unders in between 9(scale 50 singles) 2, 4, 6, 8, 10, etc Kipping HSPU Only enter HSPU reps for Rx or Push ups for Scale—————————————– Kiss... Read More

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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... Read More

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