CROSSFIT WOD

May 25, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–With a running clock: 00:00 – 10:00 Team Clean/Front Squat warm up 10:00 – 17:00 Max 7 rep Front Squat 17:00 – 20:00 transition to Wod B/C 20:00 – Wod B/C start A: Metcon (Weight) Team of 3 – As at Team establish a 7 rep MAX weight front squat ———————————————— *Bar... Read More

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CROSSFIT WOD

May 24, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Shoulder Press (3 min rest btwn 80% 3 sets x 5 reps) ———————————– Crash test dumbbell (Performance) (Time) 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 8 single-arm rows 6 single-arm push presses 4 single-arm... Read More

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CROSSFIT WOD

May 23, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–30 Strict Deficit HSPU/HSPU/5″HSPU ————————- Hot air (Performance) (Time) Every 5 minutes for 5 rounds: 30 Air Squats 20/15 Calorie Row 3 Power Snatches 2 Overhead Squats 1 Squat Snatch Barbell – 155/105# Rest with time remaining, enter only your slowest... Read More

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CROSSFIT WOD

May 22, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Deadlift (3 min rest btwn 80% 3 sets x 5 reps) ———————————– Nicoise (Performance) (Time) For Time: 400m Run, 15 CTB Pull-Ups 400m Run, 21 Toes to Bar 400m Run, 27 Pull-Ups 400m Run, 9 CTB Pull-Ups 400m Run, 15 Toes to bar 400m Run, 21 Pull-Ups———————-... Read More

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CROSSFIT WOD

May 21, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–30 Strict Bar Muscle up or Chest to bar pull up or Chin over bar pull up ————————- Chex (Performance) (Time) Every 5 minutes for 4 Rounds: 6 Burpee Box Jump Overs (24″/20″) 200 meter Run 12 DB Hang Clean and Jerks (50/35) 6 Burpee Box Jump Overs... Read More

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CROSSFIT WOD

May 20, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–30 Strict Toes to bar/Knees to elbows/knees above 90 ——————————————– Back Squat (3 min rest btwn 80% 3 sets x 5 reps ) ———————————– Metcon (Time) Performance For... Read More

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CROSSFIT WOD

May 18, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Flippin friends (Performance) (Time) In teams of 3: For time: 2 mile run (3,200 meters) 90 Tire Flips 90 Squat Snatch 135/95# 120 Lateral Burpees over bar One athlete works at a time, while one athlete completes a portion of the run, the remaining athletes can begin working on the chipper but must cycle through partitions... Read More

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Memorial Day Murph

May 17, 2019 Written by

On Monday, May 27, CrossFit Salus will be hosting our seventh annual Memorial Day Murph WOD. What is the “Murph” Workout? For those of you new to the Murph Workout, here’s what you can expect. The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic... Read More

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Shoulder Press (3 min rest btwn 80% 2 sets x 5 reps) ———————————– Fight Club (Performance) (AMRAP – Reps) 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups 1:00 – Assault... Read More

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CROSSFIT WOD

May 16, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–30 Strict Deficit HSPU/HSPU/5″HSPU ————————- Under cover (Performance) (3 Rounds for time) Each for time: 3 Rounds: 15 Power Cleans (115/85) 20 Pushups Into 2 Rounds: 27/21 Cal Row 75 Double-Unders Into 1 Round: 50/35 Assault Bike————... Read More

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