CROSSFIT WOD

March 26, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–We will be deloading this week to recover from the OPEN over all and celebrate everyone’s accomplishments! We will begin a focus on strength development for both body weight movements and weights starting April. Dead broke(Performance) (3 Rounds for reps) In a 5:00 Window… Buy-In: 50/35 Calorie Row Time... Read More

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CROSSFIT WOD

March 25, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Congratulations everyone we have completed a solid 5 weeks of the Open and if you are Re-doing finish strong! We will be deloading this week, our fight or flight systems and adrenals kicked in working hard and we need to give our minds and bodies a recovery period. Then we build up again to see what’s in... Read More

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CROSSFIT WOD

March 23, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– 99 Problems (Teams of 3, Performance) (Time) For time: (Team of 3) 90 Double unders 90 Box jumps 20″ 9 Deadlifts 225/155 90 Double unders 90 Box jumps 20″ 9 Deadlifts 275/185 90 Double unders 90 Box jumps 20″ 9 Deadlifts 295/205 90 Double unders 90 Box jumps 20″ 9 Deadlifts 315/215———————- 99... Read More

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OPEN workout 19.5

March 22, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–The Open Week 5! Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit Games... Read More

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CROSSFIT WOD

March 21, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–Good video description of Snatch Grip Deadlift. https://youtu.be/8d3_JBBqE1I —————————————– Metcon (No Measure) Pre Game active recovery: 20 min of easy row for meters, focus on consistent split time or air bike for consistent RPMs.... Read More

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CROSSFIT WOD

March 20, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– A: Metcon (3 Rounds for reps) Wednesday primer: 3 Rounds of: (every 2min for 18 min) 2 min – 15/12 Calorie Row, 5 Push Jerks, 5 Overhead Squats 2 min – 15/12 Calorie Row, 15 Strict Sit-Ups 2 min – 15/12 Calorie Row, 7 Chest to bar Pull-Ups Barbell – 135/95 Each movement should be completed... Read More

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CROSSFIT WOD

March 19, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Push Press (in 10 min work up to a Heavy single ) ———————————– The prince (Performance) (Time) 5 Rounds, resting 1:00 between efforts: 21 Double-Unders 9 Unbroken Thrusters (95/65) 21 Double-Unders 15/12 Calorie Row———————————————- The... Read More

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CROSSFIT WOD

March 18, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Front Squat (in 20 min Work up to a heavy single ) ———————————– Bonding (Team of 2, Performance) (2 Rounds for reps) Teams of 2, athletes must alternate, max reps for the movement while partner holds. 2 Rounds 3 min window: Dumbbell Power Clean... Read More

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CROSSFIT WOD

March 16, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————– Drano (Teams of 3, Performance) (Time) For time: (Team of 3) One athlete works at a time: 600 meter Run 30 Deadlifts 275/185# 600 meter Run 3000 meter Row 600 meter Run 30 Deadlifts 275/185# 600 meter Run———————- Drano (Teams of 3, Fitness) (Time) For time: 600 meter Run 30... Read More

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OPEN workout 19.4

March 15, 2019 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ——————–The Open Week 4 CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled... Read More

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