Entries by Kaitlyn Eggers

WOD 2/11/18

    Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups E) 60/40 – BMU S&A […]

WOD 27/10/18

Crossfit W.O.D Strength: Complete missed strength (time permitting) MetCon: Partner WOD 25 min AMRAP 12 Backsquat 120/85kg 12 BMU 24 AKBS 32/24 12 Ring HSPU 100m Sandbag carry   Ask coach for scaling

WOD 26/10/18

Crossfit W.O.D Skill: Double unders MetCon: For time DU 50-40-30-20-10 Pullups 10-15-20-25-30 Strength Accessory W.O.D Strength/Skill: Power Snatch 1-1-1-1-1-1 Then perform for technical  quality In front of running clock (18min cap) 30 reps of power snatch 50-70%2RM Break in sets of 1-3 reps, rest 30-45 sec between sets. Endurance W.O.D “Kev” With a partner, complete […]

WOD 25/10/18

Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat 5x5x90%5RM C+D+e) Front Squat 5x5x90%5RM MetCon:  For load 30 rds of the following complex: 1 DeadliftL 1 Hand squat clean 1 jerk 1 snatch grip pushpress/snatch balance 1 Overhead squat   Add weight each round Score is heaviest successful attempt. Olympic Weightlifting W.O.D 20 min […]

WOD 16/10/18

Crossfit W.O.D In memory of David Ben Gurion, Israel’s first prime minister and the man who’s vision help build this state in its early days. He would have celebrated his 132st birthday october 16th this year. Happy birthday! Skill: Kipping HSPU MetCon: “Hazaken” In teams Of 2 complete for time: Run together to Ben Gurion […]

WOD 14/10/18

  Crossfit W.O.D Strength: A) Shoulder press 5x5xEW B-E) Bench press 5x5x90% 5RM (All levels)   MetCon: 3 RFT 400m Run 12 Clapping pushup 12 T2B 12 G-SQ 24/16   *12 Min timecap, modify accordingly *Ask coach for modifications

WOD 13/10/18

Crossfit W.O.D Skill: Ring Muscle up MetCon: for time  7-5-3 RMU OHSx3 (21-15-9)   *ask coach for weights and scalling

WOD 12/11/18

Crossfit W.O.D Strength: A) Backsquat 5x5xE.WT B) Backsquat Find 5RM C-D-E) Front squat find 3RM Skill: Squat Clean MetCon: 4 Rounds For time 5 Squat clean 10 T2B   Ask coach 30-40/20-30Kg 40-50/30-40Kg 60-70/40-45Kg 70-80/50Kg Strength Accessory W.O.D Strength Floor press: 5-5-5-5; (+5)*80% From last set MetCon: 15-12-9-6-3 Reps of Deadlift (BW) Over the box jumps […]

WOD 11/10/18

Crossfit W.O.D Strength: Weighted plank- sets of 45 sec AHAP 5 sets total   MetCon: 3 RFT 100m Suitcase carry 32/24 21 Air squats 7 BMU / 15 pullup  (by ability) 9 Burpee box jump ask coach for mods Olympic Weightlifting W.O.D   TNG PC 6 sets @  50% | 55% | 60% | 65% […]

WOD 10/10/18

Crossfit W.O.D Skill: Bench press technique Strength: Bench press –All levels find 5RM MetCon: 10 min ascending ladder 1-1,2-2,3-3… RKBS 32/24 Clapping pushup *Ask coach for modifications   Strength Accessory W.O.D Strength: Strict Press Barbell good mornings 5-5-5-5; +5*80% From last set.   MetCon: 100 KB Swings for time *every even min perform 5 jumping […]