#GohardforHardie WOD


CrossFit Salus – CrossFit

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Reminders!

link for the 10:30am live online class

https://zoom.us/j/135661058

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*Please sign into a class on WODIFY and add results

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Today we do a tribute WOD to Hardie to help get more exposure to his gofundme page to help him with his medical expenses.

So ask a friend or family members to support you by donating a few bucks and or join us as we Go Hard for Hardie!

https://www.gofundme.com/f/go-hard-for-hardie?utm_source=customer&utm_medium=copy_link-tip&utm_campaign=p_cp+share-sheet

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Warm-up

200m Run

10 YTAs laying on the floor

10 Toes to floor

10 Empty bar good mornings

10 Empty bar front squats

5 Empty bar Power Cleans

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Scale movements to move as fast as possible for Part 1

example 17 Single unders, jumping pull ups

Challenge your self more with part 2

example banded pull up

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Go hard for Hardie (Team of 2, Performance) (2 Rounds for time)

Teams of 2

Part 1: Go hard Go fast

For time: (each athlete completes a round)

6 Rounds

3 Chest to bar pull ups

3 Power Cleans 135/95

3 Toes to bar

17 Double unders

Directly into…

Part 2: Go hard Pace yourself

For time: (one athlete works at a time, split the work)

1 mile Run

60 Toes to bar

60 Power Cleans 135/95

60 Chest to bar pull ups

1 mile Run
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Go hard for Hardie (Individual, Performance) (2 Rounds for time)

Part 1: Go hard Go fast

For time:

3 Rounds

3 Chest to bar pull ups

3 Power Cleans 135/95

3 Toes to bar

17 Double unders

Direcy into…

Part 2: Go hard Pace yourself

For time:

1 mile Run

30 Toes to bar

30 Power Cleans 135/95

30 Chest to bar pull ups

1 mile Run

Girls meet the Heroes WODs


CrossFit Salus – CrossFit

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Reminders!

Happy New Years Eve! Today you choose to do what you can handle in the 2 hour window.

We have stations for the specific workouts that are limited based on equipment and space.

4 at a time for Elizabeth meets JT

3 at a time for Lynne meets DT

8 at a time for Annie meets Morrison

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Coach lead warm up: (No Measure)

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Warm up with a running clock:

00:00 – 10 Walk out push ups

01:00 – 15 Straight leg sit up

02:00 – 30 Jumping lunges

03:00 – 40 Jumping jacks

04:00 – 50 Mountain climbers

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Elizabeth meets JT (Performance) (Time)

For time:

21 – 15 – 9

Handstand Push ups

Ring Dips

Push ups

Cleans 135/95

To learn more about JT click here

https://www.crossfit.com/workout/2005/07/06#/comments
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Lynne meets DT (Performance) (AMRAP – Reps)

5 Rounds, for reps:

Max Pull

Max Bench Press (BW)

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

To learn more about DT click here https://www.crossfit.com/workout/2009/04/14#/comments
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Annie meets Morrison (Time)

For time:

50-40-30-20-10

Double unders

Sit ups

Wall-Ball Shots, 20/14#

Box Jumps, 24/20″

Kettlebell Swings, 53/35#

To learn more about Morrison click here

https://www.crossfit.com/workout/2011/07/04#/comments

OPEN workout 19.5


CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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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 Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

OPEN workout 19.4


CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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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 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

OPEN workout 19.3


CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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The Open Week 3 , Strict Handstand Push up for the first time in an Open workout. Also for scaled for the first time 5-in. elevated strict handstand push-ups!

Check out this video to be clear on expectations https://youtu.be/w0c7_BD2ODs

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

OPEN workout 19.2


CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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The Open Wk 2 with a repeat

plus the added time for two rounds! Check you history and work on your plan.

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

OPEN workout 19.1


CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Day 1 of The Open is here!

We have 3 strong teams going in, Jacked in the Box, Heart & Swole and Snatch me outside!

Wear your team colors! (team shirts should be in soon)

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Holiday Schedule 2018


 

From our families to yours, we’d like to take a moment to wish all of you a very Merry Christmas, Happy Holidays and a very Healthy New Year!

All the best,

~Your coaching staff at CrossFit Salus:
Gino & Angela, Lisa, Steven, Scott, Megan

2018 Holiday Schedule

Monday, Dec. 24:

9:30 Weightlifting

10:30 CrossFit.
All other classes are cancelled.

Tuesday, Dec. 25:

Closed.

Wednesday, Dec. 26:

No 5:45am.
All other classes are on as normally scheduled.

2019 is Around the Corner

If you’re already looking forward to kicking off the New Year on the right foot and getting your “best self” back-on-track, listen up.

Starting January 7, we’ll be hosting our very own in-house, 21-day nutrition challenge- partner style!
Registration opens soon; stay tuned for more to come!

New Year’s Schedule

Sunday, Dec. 30:

Join in on our Annual Heroes Meet the Girls Specialty NYE WOD!

We will run additional classes at 8-9:30am & 10-11:30am

Monday, Dec. 31:

No 7pm.

All other classes are on as normally scheduled.

Tuesday, Jan 1, New Year’s Day

No 6am.
All other classes are on as normally scheduled.

Naughty & Nice toy drive


CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Strict Pull Up (1 max unbroken set, then 5 sets @80%)

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Strict Chest to Ring pull Up (1 max unbroken set, then 5 sets @80%)

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Naughty 2018 (Time)

For time:

15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders
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Nice 2018 (Time)

For time:

15-12-9

Power Snatch (75/55)

60 Single Unders

Thrusters (75/55)

60 Single Unders

Rx+ 30 Doubleunders

Naughty & Nice toy drive


CrossFit Salus – CrossFit Teens

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Coach lead warm up: (No Measure)

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Naughty 2018 (Teens) (Time)

For time:

15-12-9

Power Snatch (65/45)

30 Double Unders

Thrusters (65/45)

30 Double Unders
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Nice 2018 (Teens) (Time)

For time:

15-12-9

Power Snatch (55/35)

60 Single Unders

Thrusters (55/35)

60 Single Unders

Rx+ 30 Doubleunders