Entries by Yoni

WOD 1/11/18

Happy november everyone!, this month we will be emphasizing the snatch. be prepared to tackle this movement (or some derivitive of it) almost everyday this month. listen to the coaches, read up online and watch some videos on the topic. good luck!   Strength:  A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% […]

WOD 31/10/18

Crossfit W.O.D   Skill: Split Jerk Pactice skill by coaches prescription, advanced athletes work up to heavy load.   MetCon: For time 100 Wallballs EMOM  5 Clapping pushup Strength Accessory W.O.D Strength: Floor Press 5-5-5-5: (+5)*80% from last set Deadlift 6*3*70% 3RM (85% 5RM), ask coach for technical tips. (30min cap) Accessory: Bent Over rows […]

WOD 30/10/18

Good luck to jake Adrianna and Yoni who are competing today in a Brazilian jiu-jitsu tournament!   Crossfit W.O.D Strength: Weighted pullup Find 5RM. Ask coach for modifications. MetCon: 4 RFT 100m Waiter carry 20/10kg 12 pullup 12  T2B 12 KB OHS  24/16 Olympic Weightlifting W.O.D 20 min to establish 1RM C&J HPS 6x3x70-80% C.pull […]

WOD 29/10/18

Crossfit W.O.D Strength: A) Back squat 5x5xEWT B) BackSquat find 5RM C) Est 3RM Thruster from Racks D+) Est 1RM Thruster from Racks   MetCon: Todays Metcon is in memory of Powerlifting sportsman and world record holder Konstantīns Konstantinovs who passed away yesterday.  KK was known for his massive Raw deadlift of 426 with no […]

WOD 28/10/18

Crossfit W.O.D   Strength: A) shoulder press 5x5xElements WT B) shoulder press find 5RM C+) Pushpress Find 3RM MetCon: For time 21-15-9 – Rind Dips – Wallball 20/12 – Plate G2OH 25/15 – Run stairs between each round.

WOD 24/10/18

Crossfit W.O.D   Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps   MetCon: 20 min AMRAP 3 HPC 60/40 5 S2OH 20 Situps   Ask coach for MOD Strength Accessory W.O. Strength: Front Squats 3-3-3-3-3-3 (20min time cap) Push Press (From racks) 3-3-3-3-3 (time cap 30min) Accessory: Perform by ability […]

WOD 23/10/18

Crossfit W.O.D Skill:  Ring Muscle up practice Strength: E2MOM 10 1 min to accumulate as many strict RMU/Pullup/Ring rows as possible, followed by 1 min rest   MetCon: 3 RFT 400m run 15 burpee pullup 10 clapping pushup Ask coach for MOD. Olympic Weightlifting W.O.D 20min to establish 3RM TnG Snatch E2MOM 16 3 TnG […]

WOD 22/10/18

Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D+E) Front Squat establish  5RM MetCon: 10min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- C2B Pull Ups E) 50/35kg-C2B Pull ups Ask coach for MOD. Strength Accessory W.O.D Strength: […]

WOD 21/10/18

Crossfit W.O.D Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps MetCon: 21-15-9-6-3 – HSPU (Pike Push ups/KB Push press 16/12kg) – Box jump 60/50 – KB swings 32/24kg Ask coach for MOD.

WOD 20/10/18

Crossfit W.O.D Strength: complete missed strength   MetCon:21-15-9 Deadlift 100/65 Strict T2B   *Ask coach for mods