CROSSFIT WOD

November 19, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Strict Ring Muscle Up (False grip- 2 reps EMOM for 6 min) —————– or ——————— Ring Rows (thumbs to chest 5 reps EMOM for 3 min) ———- and ————- Strict Ring Dips (5 reps EMOM for 3 min) hips straight,... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 18, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Now that The Open is over we start building your base strength, in turn you can better endure the WODs and express your skills! Note: Going forward all athletes performing the Fitness version of the workout must perform it as prescribed in order to click the Rx button. This way the comparison is consistent and the... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 16, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Reminders! Olympic Weightlifting Class back on Fridays at 5pm (Mon & Fri 5pm/Tue & Thur 10:30am) Endurance Class now Mon 10:30am. Tue 6:30pm, Wed 7pm Talk to the Coach if you want to try Weightlifting Class or Endurance! Happy Birthday to Coach Angie!! Coach lead warm up: (No Measure) ——————–Warm up with your partner: With a running clock: 00:00... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 15, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– 4th Down (Performance) (4 Rounds for reps) AMRAP in 4 min: 90 Double unders 21 Kettlebell Swings (53/35) 21 Overhead Squats (75/55) Rest 4 Minutes AMRAP in 4 min: 100 Double unders 15 Kettlebell Swings (53/35) 15 Overhead Squats (95/65) Rest 4 Minutes AMRAP in 4 min: 120 Double unders 9 Kettlebell Swings (53/35) 9... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 14, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Partner Rowling (Teams of 2) (Time) For time: (20 min time cap) 2000 meters for time split between two partners. 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the each athlete completes 10 rounds alternating on the rower. There will be a penalty for every meter under or over... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 13, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Step Aerobics (Performance) (Time) 3 Rounds For Time: 30/24 Calorie Assault Bike or 40/30 Row 20 Single DB Box Step-Ups (24″/20″) (50/35#) 10 Squat Cleans (135/95#)——————– or ——————- Step Aerobics (Fitness) (Time) 3 Rounds... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 12, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Deadlift (Every 2 min 60%x6, 65%x4, 70%x2) —————————————— Short boom (Performance) (7 Rounds for reps) Every 3 min for 7 Rounds : 250 Meter Row 7 Deadlifts (225/155) 7 Burpee Box Jump Overs (24″/20″) (1 round... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 11, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Today we do a HERO in honor of Veterans Day! 31 Heroes modified (AMRAP – Reps) Teams of 2, AMRAP in 31 min: 8 Thrusters (155/105) 6 Strict Pull ups 6 Knees to elbows 11 Box Jumps (30/24) Continuous 400m run w/ medball 20/14 *One athlete works on reps while the other runs. Once the running athlete returns... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 9, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Pay per view (Team of 3, Performance) (3 Rounds for reps) In Teams of 3, 3 Rounds: (27 min) 3:00 – Row for Calories 3:00 – Assault Bike for Calories 3:00 – 5 Toes to bar+10 Kettlebell Swings 70/53 *Athletes alternate for the calories as needed Each athlete must complete 5 TTB + 10 KBS—————... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

November 8, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Reminders! We dedicate this Open to Coach Lisa and if you wish to help her directly her is a link to the meal train we set up https://www.mealtrain.com/trains/586lnr 💜 #Lisastrong 💜 SPIRIT OF THE GAMES! We’d like to recognize those who work hard, push past their limits and show outstanding spirit. Please submit your shout out for the “Spirit of the Games” and be sure... Read More

Filed under WOD · Tagged with

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: