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CROSSFIT WOD

November 20, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) 2 min test Max Chest to bar pull ups—————– or ——————– Metcon (AMRAP – Reps) 2 min test Max Pull ups———————————————— Flying high (Performance) (Time) AMRAP in 15 min of: Ascending Ladder of Power Cleans 1 Power Clean 185/135# 30 Doubleunders , 3 Bar Muscle-Ups 2 Power Clean 185/135# 30 Doubleunders , 3 Bar Muscle-Ups 3 Power Clean 185/135# 30 Doubleunders , […]

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CROSSFIT WOD

November 19, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat (65%x 3 x 5) —————————– Dive bomber (Performance) (Time) 3 Rounds for time: 24/17 Cal Row 21 Wallballs 20/14 18 Alternating DB Snatches 50/35 15 Lateral burpees over the wallball—————————— Dive bomber (Fitness) (Time) 3 Rounds for time: 24/17 Cal Row 21 Wallballs 12/8 18 Alternating DB Snatches 30/20 15 Burpees

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Clean and Jerk Clinic with Steve Swistak

November 18, 2018 Written by

Sign up for our next specialty Clean and Jerk clinic Coached by Team USA Member and 3-times CrossFit Games Athlete, Steve Swistak. Clean & Jerk Clinic: December 1, 2018 The success and response from our last weightlifting clinic was amazing — so we’re following it up with a Clean and Jerk Clinic! Mark Your Calendar! Saturday, December 1, 11:30-2:30. Space is Limited  Early Registration:$70 (through November 28). $90 after Nov. 28. Email gino@crossfitsalus.com, Head Coach at TripleX Weightlifting, to reserve […]

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CROSSFIT WOD

November 17, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Prime time (Performance) (AMRAP – Reps) In Teams of 3, 3 Rounds for reps: 4:00 – Row for Calories 3:00 – Bike for Calories 2:00 – Lateral Burpees over rower Rounds flow for a total of 27:00. One athlete works at at time, all 3 athletes must alternate through each interval. Enter total reps————————————–

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CROSSFIT WOD

November 16, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats————————————–

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CROSSFIT WOD

November 15, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Metcon (AMRAP – Reps) Tabata Kipping Handstand Push ups Choose A or B – 20 sec work, 10 sec rest x 8 A. Work on fast unbroken 2-5 (no reps to failure) B. Work on a 15-20 sec handstand hold——————————— Blazer (Performance) (Time) For time: 2,000 meter Row Directly into… 30-20-10: Kettlebell Swings (53/35) Thrusters (75/55)———————————————- Blazer (Fitness) (Time) For time: 2,000 meter Row Directly into… […]

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CROSSFIT WOD

November 14, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Back Squat (Work up a heavy set of 12 reps) ————————————— Hangman (Performance) (Time) For time: 21 Hang Power Snatches 21 Bar facing burpees 100 Double unders 15 Hang Power Snatches 15 Bar facing burpees 75 Double unders 9 Hang Power Snatches 9 Bar facing burpees 50 Double unders 115/80#—————————— Hangman (Fitness) (Time) For time: 21 Hang Power Snatches 21 burpees 100 Single unders 15 Hang […]

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CROSSFIT WOD

November 9, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat (enter your 2 rep focus on POSITION) 00:00 – 3 Reps @ 70% 03:00 – 3 Reps @ 75% 06:00 – 1 Reps @ 80% 09:00 – 1 Rep @ 85% 12:00 – 2 rep max attempt 15:00 – 2 rep max attempt 18:00 – 2 rep max attempt —————————– Prime (Performance) (AMRAP – Reps) Max Wall Balls 20/14 in 7 minutes EMOM stop […]

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CROSSFIT WOD

November 8, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Handstand Push-ups (Max unbroken set) ————————- Bar keeper (Performance) (3 Rounds for reps) In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 21 Chest to bar Pull-Ups 15/12 Calorie Assault Bike or Row Rest 5:00 In a 5:00 Window… 400 Meter Run Buy-In, followed by AMRAP: 15 Toes to bar 12/9 Calorie Assault Bike or Row Rest 5:00 In a 5:00 Window… 400 Meter […]

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CROSSFIT WOD

November 7, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Overhead Squat (work up to the heaviest 2 reps you can in 10 min) —————————– Ground breaking (Performance) (Time) For Time: 50/35 Calorie Row 35 Lateral Burpees over the bar 50 Overhead Squats (95/65)——————————– Ground breaking (Fitness) (Time) For Time: 50/35 Calorie Row 35 Burpees 50 Overhead Squats (65/35)

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