CROSSFIT WOD

March 26, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–We will be deloading this week to recover from the OPEN over all and celebrate everyone’s accomplishments! We will begin a focus on strength development for both body weight movements and weights starting April. Dead broke(Performance) (3 Rounds for reps) In a 5:00 Window… Buy-In: 50/35 Calorie Row Time... Read More

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CROSSFIT WOD

March 25, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Congratulations everyone we have completed a solid 5 weeks of the Open and if you are Re-doing finish strong! We will be deloading this week, our fight or flight systems and adrenals kicked in working hard and we need to give our minds and bodies a recovery period. Then we build up again to see what’s in... Read More

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CROSSFIT WOD

March 23, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– 99 Problems (Teams of 3, Performance) (Time) For time: (Team of 3) 90 Double unders 90 Box jumps 20″ 9 Deadlifts 225/155 90 Double unders 90 Box jumps 20″ 9 Deadlifts 275/185 90 Double unders 90 Box jumps 20″ 9 Deadlifts 295/205 90 Double unders 90 Box jumps 20″ 9 Deadlifts 315/215———————- 99... Read More

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OPEN workout 19.5

March 22, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–The Open Week 5! Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit Games... Read More

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CrossFit Games OPEN 19.4 Intramural

March 21, 2019 Written by

CrossFit Games OPEN 19.4 Intramural Results The results for the CrossFit Games OPEN 19.4 Intramural are posted! Heart & Swole is back in the lead this week! This is it! The last week of the Open is upon us! Remember to SAVE THE DATE for our AFTER PARTY on Sunday, March 31, 2019 at 11:00 a.m. Family-friendly BRUNCH potluck at the box! RSVP here. 👏HARDEST WORKER 19.4 Award goes to Veronica!! My hardest worker vote goes to Veronica. She has pushed... Read More

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Good video description of Snatch Grip Deadlift. https://youtu.be/8d3_JBBqE1I —————————————– Metcon (No Measure) Pre Game active recovery: 20 min of easy row for meters, focus on consistent split time or air bike for consistent RPMs.... Read More

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CROSSFIT WOD

March 20, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– A: Metcon (3 Rounds for reps) Wednesday primer: 3 Rounds of: (every 2min for 18 min) 2 min – 15/12 Calorie Row, 5 Push Jerks, 5 Overhead Squats 2 min – 15/12 Calorie Row, 15 Strict Sit-Ups 2 min – 15/12 Calorie Row, 7 Chest to bar Pull-Ups Barbell – 135/95 Each movement should be completed... Read More

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CROSSFIT WOD

March 19, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Push Press (in 10 min work up to a Heavy single ) ———————————– The prince (Performance) (Time) 5 Rounds, resting 1:00 between efforts: 21 Double-Unders 9 Unbroken Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row———————————————- The... Read More

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CROSSFIT WOD

March 18, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat (in 20 min Work up to a heavy single ) ———————————– Bonding (Team of 2, Performance) (2 Rounds for reps) Teams of 2, athletes must alternate, max reps for the movement while partner holds. 2 Rounds 3 min window: Dumbbell Power Clean... Read More

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CROSSFIT WOD

March 16, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Drano (Teams of 3, Performance) (Time) For time: (Team of 3) One athlete works at a time: 600 meter Run 30 Deadlifts 275/185# 600 meter Run 3000 meter Row 600 meter Run 30 Deadlifts 275/185# 600 meter Run———————- Drano (Teams of 3, Fitness) (Time) For time: 600 meter Run 30... Read More

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