CROSSFIT WOD

January 23, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–We take a few warm ups set for weighted pull ups and use same weight for the EMOM. Weighted Supinated chest to bar pull up (5 reps EMOM for 5 min) ——————- or ———————— Weighted Supinated Chin over bar pull up (5 reps EMOM for 5 min) ————————————————————- Four... Read More

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CROSSFIT WOD

January 22, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Today’s is a 2 person Partner WOD. March we have our own “in house” partner competition to replace The Open. ——————————- Back Squat (1 set x 6 reps 83%) With a running clock: 00:00 – 70%x 6 03:00 – 74%x 5 06:00... Read More

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CROSSFIT WOD

January 21, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Deadlift (1 x 6 @ 75%) With a running clock: 00:00 – 55%x6 03:00 – 60%x5 06:00 – 65%x4 09:00 – 70%x5 12:00 – 75%x6 —————————————— Air Fryer (Performance) (Time) 3 Rounds for... Read More

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CROSSFIT WOD

January 20, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Thruster (1 set x 3 reps Heaviest for today) With a running clock: 00:00 – 75%x8 02:00 – 80%X7 04:00 – 85%X5 06:00 – 90%x4 ————————————————————– Part... Read More

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CROSSFIT WOD

January 18, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Warm up with a running clock: 00:00 – 5 Air squats + 5 jump squats 01:00 – 5 Hang scap depression + 5 kip swings 02:00 – 5 Empty bar Squat Cleans 03:00 – 3 Pull ups + 3 knees to elbows 04:00 – 2-3 BMU or 5 Ring rows ————————————— Avengers... Read More

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CROSSFIT WOD

January 17, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Shoulder Press (85% 1 x 3) With a running clock: 00:00 – 70%x7 03:00 – 75%X5 06:00 – 80%X4 09:00 – 85%x3 —————————————————————— Quantum... Read More

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CROSSFIT WOD

January 16, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–We take a few warm ups set for weighted pull ups and use same weight for the EMOM. Weighted Supinated chest to bar pull up (4 reps EMOM for 5 min) ——————- or ———————— Weighted Supinated Chin over bar pull up (4 reps EMOM for 5 min) ————————————————————- Fight... Read More

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CROSSFIT WOD

January 15, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Today’s is a 2 person Partner WOD. Workout A and B are for 8 minutes. Both athletes work at the same time and switch when they want. ——————————- Back Squat (1 set x 5 reps 83%) With a running clock: 00:00 – 70%x 5 02:00 – 74%x... Read More

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CROSSFIT WOD

January 14, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Deadlift (1 x 5 @ 75%) With a running clock: 00:00 – 55%x5 02:00 – 60%x4 04:00 – 65%x3 06:00 – 70%x4 08:00 – 75%x5 —————————————— Grim Reaper (Performance) (2 Rounds for reps) AMRAP... Read More

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CROSSFIT WOD

January 13, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Reminders! The “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge starts today, you can still sign up! https://www.crossfitsalus.com/foundation-nutrition/reset-family-challenge/ Coach lead warm up: (No Measure) ——————– Thruster (1 set x 3 reps Heaviest for today) With a running clock: 00:00 – 75%x7 02:00... Read More

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