CROSSFIT WOD

December 12, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) in 10 min window 3 Rounds :30 sec L-Sit or 30 sec Hollow Hold 30 AbMat Sit-Ups —————————— Half and half (Performance) (Time) 8 Rounds every 3:00 min: 21/15 Cal Row or 18/12 Cal Bike 100 Meter plate run (45/35) Rest with time remaining. Enter the slowest round.—————————- Half... Read More

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CROSSFIT WOD

December 11, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— A: Metcon (Weight) Muscle up conditioning ——————————- Every 2 min Hang Power Snatch + OHS + Squat Snatch 0:00 1 Complex @ 65% + 3 Ring Muscle Ups 2:00 1 Complex @ 69% + 3 Ring Muscle Ups 4:00 1 Complex @ 72% + 3 Ring Muscle Ups 6:00 1 Complex... Read More

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CROSSFIT WOD

December 9, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ———————————– Don’t Forget to bring a toy to donate for kids in our community! ———————————– Group Clean Warm up: 0:00 empty bar-2 Tall Power Clean + 2 Hang Power Cleans 1:00 65/45-2 Tall Power Clean + 2 Hang Power Cleans 2:00 75/55-2 Tall... Read More

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CROSSFIT WOD

December 8, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ———————————– A: Metcon (AMRAP – Reps) 30 Sec Hollow Hold + 7 Bar Muscle ups 30 Sec Hollow Hold + 6 Bar Muscle ups 30 Sec Hollow Hold + 5 Bar Muscle ups 30 Sec Hollow Hold + 4 Bar Muscle ups 30 Sec Hollow Hold + 3 Bar Muscle ups 30 Sec Hollow Hold + 2 Bar Muscle ups 30 Sec Hollow Hold + 1 Bar Muscle ups————–... Read More

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CROSSFIT WOD

December 7, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) Deadlift off blocks at knee cap (%of DL65%, 70%, 75%, 80%, 3 sets up to HS- no belt) or use kilo plates as blocks. —————————— Tsuenatme (Performance) (Time) Every 4:00 min for 5 Rounds: 21/15 Calorie Row 15 Deadlifts (185/135#) 9 Box Jump Overs 24/20″ Rest with time remaining. Enter the slowest round.——————————————— Tsuenatme... Read More

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CROSSFIT WOD

December 6, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————– Metcon (AMRAP – Reps) BACK SQUAT off the rack, if needed-going in two waves. 2 Rounds: Max Reps in :15 seconds @ 135/95 Rest :45s Max Reps in :30 seconds @ 185/135 Rest 1:30 Max Reps in :45 seconds @ 225/155 Rest 3:15 between rounds. TIMER http://www.online-stopwatch.com/full-screen-interval-timer/?c=nxea14fqy————————————- Johnny... Read More

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CROSSFIT WOD

December 5, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ————————– Strict Handstand Push Ups (enter 3 sets of same reps(not total)) 3 rounds of: 3-4 Strict HSPU 2-3 Strict HSPU 2-3 Strict HSPU 1-2 Strict HSPU 1-2 Strict HSPU Rest 2 min ———————————— Blue’d up (Performance) (Time) 5 Rounds for time: 10 Power Cleans... Read More

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CROSSFIT WOD

December 4, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————— A: Metcon (AMRAP – Reps) Muscle up conditioning ——————————- 3 Rounds: 4 Ring Muscle-Ups 30 Double-Unders 4 Ring Muscle-Ups 30 Double-Unders 3 Ring Muscle-Ups Rest 2 min between rounds——————– OR ———————– B:... Read More

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CROSSFIT WOD

December 2, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) ———————————– Long gone (Performance) (5 Rounds for reps) 5 Rounds: 1:00 Wallballs (20/14) 1:00 Alternating Dumbbell Snatches (50/35) 1:00 Calorie Row 1:00 Rest————————————- Long gone (Fitness) (5 Rounds for reps) 5 Rounds: 1:00 Wallballs (12/8) 1:00... Read More

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CROSSFIT WOD

December 1, 2017 Written by

CrossFit Salus – CrossFit Coach lead warm up: (No Measure) —————————– After overhead Squat mobility we will work on an “over stimulus” warm up. 1 Round of: (Rx/scaled) 2 C2B PU/ Jumping C2B PU 2 Overhead Squats 65/55-55/35 2 Back squat jumps 65/55-55/35 1 Round of: (Rx/scaled) 2 C2B PU 5#DB/ Jumping C2B PU 5#DB 2 Overhead Squats 85/75-65/40 2 Back squat jumps 85/75-65/40 —————————– Lift... Read More

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