WOD 20/9/18

CrossFit WOD

Strength:

A) Backsquat 5x5xelements WT

B) Backsquat 5x5x90% 5RM

C) Backsquat 6x3x90% of 3RM

D+E) Backsquat 6x3x80% of 1RM

 

MetCon: “Helen”

3 RFT

400m run

21 AKBS 24/16

12 pullups

WOD 18/9/18

CrossFit WOD

Partner WOD for time

400m run

100 Deadlift 60/42.5

90 Wallballs

80 Pullups

70 Burpees

60 T2B

50 KBS 32/24

40 HPC 60/42.5

30 pushpress 60/42.5

20 pistols

400m Suitcase carry 32/24

 

*Ask coach for mods

** one patner works while other partner rests

WOD 17/9/18

CrossFit WOD

Strength:

  1. A) Deadlift 5x5xelements WT
  2. B) Deadlift Find 5RM
  3. C) Power Clean find 3RM
  4. D) Squat Clean find 3RM
  5. E) Squat Clean find 1RM

MetCon: 21-15-9

Over Head Squat

SDHP

200m Run

 

  1. A) Ask coach
  2. B) 30/20
  3. C) 42.5/30
  4. D) 50 35
  5. E) 60/42.5

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

30 shoulder taps / side


Strength & Accessory WOD

Strength:
Push Press
Front Squat
5-5-5-5; (+5)*80% from last set

MetCon: Running “Jackie”
1000m run
50 Thrusters 20/15kg
30 Pull Ups

WOD 16/9/18

CrossFit WOD

 

Strength:

A) Shoulder press 5x5xelements WT

B) Shoulder press find 5RM

C-D-E) Bench press Find 5RM

 

MetCon: 12 min AMRAP

9 WallBalls

7 HSPU

5 WallWalk

WOD 15/9/18

CrossFit WOD

 

MetCon: For time

21 T2B

21 Thrusters 42.5/30

21 pullups

21 burpees

15 T2B

15 thrusters

15 Pullups

15 burpees

15 T2B

9 thrusters

9 pullups

9 burpees

 

Ask coach for modificaions

WOD 14/9/18

CrossFit WOD

Strength/Skill: Handstand pushups

All levels perform 8 sets of 3 reps with 5RM exercise from last week.

 

MetCon: 3 Rounds For time

20 Wallball

10 pullup

5 HPC 70/50

 

Endurance WOD

MetCon: For time

10-9-8..3-2-1

HSPU

T2B

Box jump

Pullup

Deadlift 100/75

 

Strength & Accessory WOD

“Bear Complex”

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

WOD 13/9/18

 

CrossFit WOD

 

Strength:

Pullups 5×5 RPE 7/10 (Modify/add weight as needed)

 

Skill: Double unders

 

MetCon:

50-40-30-20-10

DU

pushups

 

Olympic Weightlifting WOD

  1. Drop snatch 6×3 start at 50% add weight by feel
  2. Snatch/hang snatch (Adv/beg) 2x3x75% 2x2x85% 2×1-2×90% 2×1-2×90% 2x1x95-100%
  3. Clean pull 8x3x100%
  4. Front squat 3x3x80% | 2x2x85% | 1x1x90% | 1x1x95%

WOD 12/9/18

CrossFit WOD

 

Strength:

  1. Deadlift 5x5xelements wt
  2. Deadlift 5x5x90% 5RM
  3. SDL 5x5x90% 5RM
  4. SDL 6x3x90% 3RM
  5. SDL 6x3x80% 1RM

 

MetCon: For time 21-15-9-6-3

 

HPS 42.5/30

T2B

 

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

30 shoulder taps / side

 

Strength & Accessory WOD

Strength:

Bench Press
Deadlift (conventional)
5-5-5-5- (+5)*80% From Last set

12min AMRAP Ladder

1-1; 2-2; 3-3…
Pike push ups (FULL ROM HSPU by ability)
Sumo DL (BW)

WOD 8/9/18

Today, in light of the upcoming new year, we will host a lecture by Yoni on  goal setting. yoni will go over what are good goals to set, how to plan out the strategy of accomplishing these goals, and the fine points of turning your dream into a goal into a reality.

after that we will make a toast to the new year and have some apple in honey, followed by a Partner WOD to celebrate the incoming Jewish new year 5778!

 

CrossFit WOD

Partner WOD For time:

400m Farmer carry

78 pullups

78 burpees

78 wallballs

78 deadlift 90/65

400m Farmer carry