CROSSFIT WOD

February 17, 2020 Written by

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

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CROSSFIT WOD

February 15, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–5 air squats+ 5 Push ups + 5 Straight leg sit ups EMOM for 3 min 5 no hands empty bar front squats + 10 Toes to floor EMOM for 3 min 3 Clean & Jerks + 10 Vups or tuck ups EMOM for 3 min ————————————— Steel Toe (Team of 3, Performance)... Read More

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CROSSFIT WOD

February 14, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Happy Valentine’s Day —————————— Every 2 min for 6 minutes 100m Row + 2 DB Squat Clean & Split Jerk + 1 Bar Muscle up/ 3 Jumping Pull up ————————————— The Break up... Read More

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CROSSFIT WOD

February 13, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Overhead Squat (1 set x 5 reps 80%) With a running clock: 00:00 – 65%x 3 03:00 – 70%x 3 06:00 – 75%x 3 09:00 – 80%x 5 —————————————————- Dead Space (Performance) (Time) Complete... Read More

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CROSSFIT WOD

February 12, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–3 Push up to pike stretch + 5 Vups or tuck ups EMOM for 3 min 5 Hollow rocks + 5 arch rocks + 5 Kip Swings EMOM for 3 min 3 KB Swings + 2 HS push ups + 1 Muscle up EMOM for 3 min ————————————— Man on Fire (Performance) (Time) For Time:... Read More

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CROSSFIT WOD

February 11, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Today we aim to complete The CrossFit Total as follows: 20 min Back Squat 00:00 – Empty bar x 10 01:00 – about 30%x 5 02:00 – about 40%x 4 03:00 – about 50%x 3 04:00 – 60%x2 05:00 – 70%x2 07:00 – 75%x2 09:00 – 80%x2 11:00 – 85%x1, 13:00... Read More

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CROSSFIT WOD

February 10, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–We take a few warm up sets for weighted pull ups and a couple attempts at the heaviest weight for today. Enter your max weight for one rep. Weighted Supinated chest to bar pull up (Heaviest weight for one good strict rep) ——————- or ———————— Weighted... Read More

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CROSSFIT WOD

February 8, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–With your Partner, every 30 secs working at the same time: 00:00 Med ball Squats 00:30 Empty Bar Sumo Deadlift high pulls 01:00 Alternating box jumps 01:30 Empty Bar push press *02:00 2 minutes of Rowing one at a time ————————————————– Partner... Read More

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CROSSFIT WOD

February 7, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–5 empty bar OHS squats + 5 Toes to floor EMOM for 3 min 3 Tall Snatches + 10 Hanging Hollow + Arch EMOM for 3 min 3 Hang Squat Snatches+ 3 kipping knees to elbows EMOM for 3 min ————————————— Paw Patrol (Performance) (Time) 4 Rounds for... Read More

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CROSSFIT WOD

February 6, 2020 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–30 sec on a machine + 1 wall climb 5 sec hold EMOM for 3 min 3 Burpee Pull ups + 10 Stationary Lunges EMOM for 3 min 15 Vups or tuck ups EMOM for 3 min ————————————— Speed Limit (Performance) (AMRAP – Reps) AMRAP in 15 min: Buy-In:... Read More

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