CROSSFIT WOD

April 26, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Deadlift (40%x5, 50%x5, 60%x5) All sets should be touch and go, 15 Min to complete and finish with 35 Strict Pull Ups (if you own a weight vest wear it for Pull ups) ———————————- Belt buckle (Performance) (Time) For... Read More

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CROSSFIT WOD

April 25, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Shoulder Press (40%x5, 50%x5, 60%x5) 10 Min to complete and finish with 15 Strict Handstand Push Ups ———————————- Isabel (Time) For Time: 30 Snatches, 135# / 95#  Read More

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CROSSFIT WOD

April 24, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Back Squat (40%x5, 50%x5, 60%x5) ———————————- Elbow Grease (Performance) (AMRAP – Reps) Alternating EMOM for 14 min (7 Rounds): 14/10 Calorie Assault Bike or Row :30s for Max Dumbbell Power Snatches (50/35) only... Read More

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CROSSFIT WOD

April 23, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— The most important week of the cycle, Deload week! Bench Press (40%x5, 50%x5, 60%x5 ) 10 Min to complete and finish with 50 Hand release Push Ups ———————————- Brunch (Performance) (Time) For Time: 1600 meter Run 75/50... Read More

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CROSSFIT WOD

April 21, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Deadlift (70%x5, 80%x3, 90%x1 or more) All sets should be touch and go, 15 Min to complete and finish with 30 Strict Pull Ups (if you own a weight vest wear it for Pull ups) ———————————- Nancy (Time) 5 Rounds for... Read More

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CROSSFIT WOD

April 20, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Shoulder Press (70%x5, 80%x3, 90%x1 or more) 10 Min to complete and finish with 20-25 Strict Handstand Push Ups ———————————- Feel Good Friday Team of 2 (Performance) (AMRAP – Reps) In Teams of 2, AMRAP in 20... Read More

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CROSSFIT WOD

April 19, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Back Squat (70%x5, 80%x3, 90%x1 or more) ———————————- Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups  Read More

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CROSSFIT WOD

April 18, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Bench Press (70%x5, 80%x3, 90%x1 or more) 10 Min to complete and finish with 40 Hand release Push Ups ———————————- Detention (Performance) (AMRAP – Reps) AMRAP in 12 min: 6 Dumbbell Push Presses (50’s/35’s) 9... Read More

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CROSSFIT WOD

April 17, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ———————————– Snatch Pull + Snatch + OHS (Start at 50% of max Snatch Increasing each min ) 1 + 1 + 1 of the complex EMOM for 10 min ————————————— Life Alert (Performance) (3 Rounds for reps) AMRAP in 4min: 27/21... Read More

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CROSSFIT WOD

April 16, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ———————————– A: Metcon (AMRAP – Reps) EMOM for 10 min: 0:00 20 double unders + 2 Strict Pull ups 1:00 20 double unders + 4 Strict Pull ups 2:00 20 double unders + 6 Strict Pull ups 3:00 20 double unders + 6 Kipping Pull ups 4:00 20 double unders + 2 Strict Chest to bar Pull ups 5:00... Read More

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