CROSSFIT WOD

September 21, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Bar Star (Team of 3 M/F, Performance) (3 Rounds for reps) In teams of 3 males or females, one athlete works at a time Part #1 AMRAP in 7 min – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00 Part #2 AMRAP in 7 min – Max Bench Presses First... Read More

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CROSSFIT WOD

September 20, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat + Back Squat (80% of FS: Every 3min 3 + 6 for 9 mins) ———————————————————– Thumb war (Performance) (5 Rounds for reps) 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Hang Power... Read More

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CROSSFIT WOD

September 19, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Weighted Ring Dips (5 reps same weight across EMOM for 5 min) —————– or—————– Strict Ring Dips (8 reps EMOM for 5 min) hips straight, shoulders to the rings*8 reps feet on a box *4 – 4 sec negatives ————————————————— Road... Read More

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CROSSFIT WOD

September 18, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Pausing Overhead Squat (2 reps Every 2min 3 sec pause at bottom for 8 min) ———————————————————– Frog legs (Performance) (Time) 2 rounds for time: 25 Overhead Squats 115/85 35/25 Calorie Assault... Read More

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CROSSFIT WOD

September 17, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Deficit Handstand Push-ups (6/4″ 5 reps EMOM for 5 min) ————- or ————— Handstand Push-ups (6 reps EMOM for 5 min) —————- or —————- 5″ Strict handstand push up (3+ reps EMOM for 5 min) Head... Read More

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CROSSFIT WOD

September 16, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Weighted Pull-ups (5 reps same weight across EMOM for 5 min) ————- or ————— Strict Pull Up (8 reps EMOM for 5 min) *8 banded Pull ups *4 – 4 sec negatives ——————————————— Charlie... Read More

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CROSSFIT WOD

September 14, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Study this video for todays WOD visualize yourself executing it with confidence! The Snatch https://youtu.be/GhxhiehJcQY Runaway train 2.0 (Performance) (Time) Teams of 3 3 Rounds for time: 400 Meter Team Run 60 Bar facing burpees Directly Into… 21 Snatches (95/65) 21 Snatches (115/85) 21 Snatches (135/95) 21... Read More

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CROSSFIT WOD

September 13, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat + Back Squat (75% of FS: Every 2min 3 + 6 for 6 mins) ———————————————————– Fish out of water (Performance) (Time) For Time: 2K Row Directly into 10 Rounds: 2 Power Cleans 205/145# 4... Read More

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CROSSFIT WOD

September 12, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– halfalope (Performance) (Time) 30-20-10: Dumbbell Hang Clean & Jerk (50/35) 90-60-30: Double Unders Directly Into… 30-20-10: Deadlifts 225/155 90-60-30: Double Unders——————– or ——————- Halfalope (Fitness) (Time) 30-20-10: Dumbbell... Read More

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CROSSFIT WOD

September 11, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.” –Rudolph... Read More

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