CROSSFIT WOD

September 22, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–2 rounds of practice (each arm) synchronized OH Walking lunges practice timing Team Series 18.4 (Rx) (Time) 5 rounds for time of: 50 double-unders (each) 50-ft. synchronized overhead lunge M 50-lb. dumbbell F 35-lb. dumbbell Time cap: 15 minutes————————————- Team... Read More

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CROSSFIT WOD

September 21, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–2 rounds of practice synchronized Pull ups 1st round practice timing 2nd round set a pace against the clock for 30 sec Team Series 18.3 (Rx) (Time) 21-15-9 reps for time of: Synchronized pull-ups Synchronized deadlifts M 225 lb./F 155 lb. Time cap: 45 min.————————————- Team... Read More

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CROSSFIT WOD

September 20, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–2 rounds of practice synchronized bar facing burpees 1st round practice timing 2nd round set a pace against the clock for 30 sec Team Series 18.1 (Rx) (AMRAP – Reps) Complete as many reps as possible in 7 minutes of: Synchronized bar-facing burpees————————————- Team... Read More

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CROSSFIT WOD

September 19, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Bench Press (deload 60%x5, 65%x5, 70%x5) —————————– Criss Cross (Performance) (AMRAP – Rounds and Reps) AMRAP in 15 min: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar———————————————- Criss... Read More

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CROSSFIT WOD

September 18, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) Strict Gymnastics: (Scale appropriately) Still working on developing strength. in a 5 min window 1,1, 2,2, 3,3 and so on… Strict Ring Dips Strict False Grip Pull up (ring or bar + balls) ———————————————– Jacked... Read More

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CROSSFIT WOD

September 17, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Back Squat (Enter your 2 reps at 89%) Running clock, Every 3 min On the 0:00… 10 Reps @ 69% of Back Squat On the 3:00… 8 Reps @ 74% of Back Squat On the 6:00… 6 Reps @ 79% of Back Squat On the 9:00… 4 Reps @ 84% of Back Squat On the 12:00… 2 Reps @ 89% of Back Squat ————————————— Lace... Read More

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CROSSFIT WOD

September 15, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Squat Clean (enter heavy single for today) Squat Clean EMOM for 9 min RX Scaled 2 reps 95/85 85/35 1 rep 115/95 95/45 1 rep 135/105 105/50 1 rep 155/115 115/60 1 rep 185/125 125/70 1 rep 205/135 135/80 1 rep 215/145... Read More

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CROSSFIT WOD

September 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) Strict Gymnastics: (Scale appropriately) Still working on developing strength. in a 10 min window 1,1,1, 2,2,2, 3,3,3 and so on… Strict Handstand Push up or Deficit 6″/4″ Strict Ring Dings Strict False Grip Pull up ———————————————– Team... Read More

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CROSSFIT WOD

September 13, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Choose A, B or C A. 1-2 Kipping Ring Muscle Up B. 2 Ring Kip Swing + hip to rings C. 2 Ring Muscle Up transitions feet on floor, Increasing weight to moderate Power Snatch. On the minute for 10 minutes: 00:00 2 Power Snatches 01:00 A, B or C 02:00 2 Power Snatches 03:00 A, B or C 04:00 1 Power Snatch 05:00 ... Read More

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CROSSFIT WOD

September 12, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Bench Press (Work up to a heavy set of 8) —————————– Flash flood (Performance) (Time) 2 Rounds for time: 400m Run 21 Thrusters unbroken 95/65———————————- Flash flood (Fitness) (Time) 2... Read More

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