CROSSFIT WOD

June 24, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength The Kip in the gymnastics movements, individual work on skills 2 Strict Ring Dips EMOM for 6 min 4 Kipping Ring Dips EMOM for 6 min ——————————————————————————- Edgarton... Read More

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CROSSFIT WOD

June 23, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Metcon (Weight) OTM x 10 (5 Rounds): Odd Minutes – 3 Front Squats @ 60% Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat Bells and Whistles (Performance) (Time) For time: 21, 15, 9 Dumbbell Hang Squat Cleans (50/35#) 21 Kipping Handstand... Read More

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CROSSFIT WOD

June 22, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Overhead Squat (in 10 min work up to a heavy set of 3 reps) —————————– All the pull ups (Performance & Fitness) (2 Rounds for reps) Part 1 5 x 1-minute rounds of: 3 Overhead Squats 65/45 (Rx... Read More

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CROSSFIT WOD

June 21, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer————————— On The Minute for 10 minutes: Set #1 – 5 Hang Power Cleans @ 60% Set #2 – 4 Hang Power Cleans @ 65% Set #3 – 3 Hang Power Cleans @ 70% Set #4 – 2 Hang Power Cleans @ 75% Set #5 – 1 Hang Power Clean @ 80% Sets #6-10 – Build to a heavy single Hang... Read More

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CROSSFIT WOD

June 20, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Metcon (No Measure) 1:30 Row or Air bike 6 Strict HSPU 1:30 Row or Air bike 7 Strict HSPU 1:30 Row or Air bike 8 Strict HSPU 1:30 Row or Air bike 7 Strict HSPU 1:30 Row or Air bike 6 Strict HSPU Harley Love (Performance) (Time) 6 Rounds for time: 13 Thrusters... Read More

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CROSSFIT WOD

June 19, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Wave #1 5 Back Squats: 60% + 65% + 70% Rest 3:00 Wave #2 4 Back Squats: 65% + 70% + 75% Rest 3:00 Back Squat (Wave #3 – 3 reps: 70% + 75% + 80%) ————————————— Air... Read More

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CROSSFIT WOD

June 17, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Skill/Strength The Kip in the gymnastics movements, individual work on skills A. 2 Strict Muscle ups or 3 Bar or Ring Muscle up transitions EMOM for 6 min B. 3 Banded Bar or Ring Muscle up or 3 Muscle ups EMOM for 6 min or C. 2 Strict Chest to bar pull... Read More

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CROSSFIT WOD

June 16, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Today we do Jackie first then the Squat OTM. 0:00 – 10:00 Warm up 10:00 – 25:00 Jackie WOD 25:00 – 32:00 Rest & Squat set up 32:00 – 35:00 Squat OTM Warm up 35:00 – 47:00 Squat OTM Jackie (Time) For Time: 1000m Row 50 Thrusters,... Read More

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CROSSFIT WOD

June 15, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer———————————– Shoulder Press (15 min clock: 5 sets x 3 reps increase #) ———————————————- Pull cord (Performance) (Time) 5 Rounds for time 200m Run 15 Lateral Box Jump Overs (24/20) 12... Read More

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CROSSFIT WOD

June 14, 2017 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) General Mobility Primer————————— Empty Barbell: Stiff Legged Deadlifts Good Mornings Back squat Shoulder Press Push Jerk pause in catch ———————————– Deadlift (5×35%, 4×45%, 3 x 55%,65%,75%,85%, 90%) Zagato... Read More

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