CROSSFIT WOD

January 22, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– A: Metcon (Time) For time: (8min cap) 21, 15, 9 unbroken Handstand Push ups unbroken 25ft Handstand Walk after each Rnd————————-OR ———————- B: Metcon (Time) For time: (8 min cap) 21, 15, 9 Handstand Push ups 25ft Handstand... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 21, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Get 5-8 light weighted reps of OHS before the clock starts. Overhead Squat (For 7 sets every 2 min work up to a Heavy Single ) ———————————– Girl power (Performance) (AMRAP – Rounds and Reps) AMRAP in 18 min: 21/15 Calorie Assault Bike 3... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 19, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Back to the future (Team of 3, Performance) (Time) Team of 3, one athlete works at a time. For time: 300 calorie Row 60 Burpees over Rower 60 Two-arm dumbbell ground-to-overhead (50/35lb DBs) 60 Toes to bar 300 foot Overhead walking lunge (45/25lb plate)———————————————- Back... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 18, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Thruster (%of Push Press 55%x3,60%x3, 65%x3,70%x3) —————————— CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 17, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Deadlift (TNG sets 53%x12, 63%x9, 73%x6) ————————— Frank the tank (Performance) (3 Rounds for reps) In a 5:00 Window… 50 Wall Balls (20/14) Time remaining, AMRAP: 12 Deadlifts (185/135) 12 Barbell Facing Burpees REST 5 min In a 5:00 Window… 35... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 16, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Back Squat (New PR) With a running clock: 00:00 – 65%x5, 02:00 – 70%x3, 04:00 – 75%x2, 06:00 – 80%x3, 09:00 – 85%x2, 12:00 – 90%x1, 15:00 – 95%x1, 18:00 – New PR ————————————— Twizzler... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 15, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Toes-To-Bar (Max unbroken set) ————————- Chain reaction (Performance) (Time) 3 Rounds for time: 21/15 Calorie Assault Bike 7 Pull-Ups 7 Toes to Bar 7 Chest to Bar Pull-Ups Directly into… 3 Rounds: 9 Power Cleans 135/95 9 Push Jerks 135/95———————————————- Chain... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 14, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Handstand Push-ups (Max unbroken set) ————————- Double date (Performance) (AMRAP – Reps) AMRAP in 15 min: 15 Hang Power Snatches (95/65) 60 Double-Unders 15 Overhead Squats (95/65) 30/21 Calorie Row———————————————- Double... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 12, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Speed bump (Team of 3, Performance) (Time) In Teams of 3: (30 min cap, one athlete works at a time) 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) Into… 150/100 Calorie Assault Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30... Read More

Filed under WOD · Tagged with

CROSSFIT WOD

January 11, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Mobility Tall Clean Press in Split 2 position clean (mid thigh+below knee) + 2 Split jerks ————————- Clean and Jerk (New PR) With a running clock: 00:00 – 65%x3, 02:00 – 70%x2, 04:00 – 75%x1, 06:00 – 80%x2, 09:00 – 85%x1, 12:00... 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: