W.O.D 9/8/18

CrossFit WOD

Strength: Squat

A) Backsquat 5x5x Weight from elements class

B) Backsquat 5x5x90%5RM

C) Front squat 6x3x90% 3RM

D) Front squat 6x3x90% 3RM

E) Front squat 6x3x80% 1RM

 

MetCon: Partner Wod for time

P-1 work

P-2 rest

100 Box jump

100 Situps

100 OHS 42.5/30

 

*alternate freely

** Partners use same weights and boxes

*** ask coach for mods

 

Olympic weightlifting  W.O.D

  1. 3 position snatch (top to bottom) 5 sets @70%
  2. Snatch with tempo first pull 3x3x75% | 3x2x80% | 2x2x85%
  3. Clean 2x3x80% | 2x2x90% | 2x1x95%
  4. Clean pull 4x3x100%
  5. Front squat 3x3x75% | 3x2x85% | 1x1x90%

W.O.D 7/8/18

CrossFit WOD

Strength: Press

A) Shoulder Press 5x5xWeight from elements class

B) Shoulder Press find 5RM

C) Pushpress find 3RM

D+E) Pushpress Find 1RM

 

MetCon: 9 min AMRAP ladder 1-1,2-2,3-3..

Pullup

Goblet squat 32/24

*ask coach for mods

 

Olympic weightlifting  W.O.D

  1. Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3)
  2. Clean with pause at knee 3x3x75% | 3x3x85%
  3. Jerk from racks (beginners pushpress with pause at dip) 4x3x75% | 3x3x80% | 2x2x85%
  4. Backsquat+ front squat 3×7+13×65% of backsquat

W.O.D 6/8/18

CrossFit WOD

Strength: Deadlift

  1. A) Deadlift 5x5x Weight from elements class
  2. B) Deadlift Find 5RM
  3. C) Deadlift Find 5RM
  4. D) Deadlift Find 3RM
  5. E) Deadlift Find 1RM

 

MetCon: 3 RFT

8 HPC

8 Pistol

8 Burpees

 

  1. A) KBSx2 | reverse lunge
  2. B) 30/20 | pistols by ability
  3. C) 40/25
  4. D) 60/35
  5. E) 70/45

 

W.O.D 5/8/18

CrossFit WOD

Strength: Hanging pull 5×3-5

by ability:

 

MetCon: For time

21*15*9*

Wallball

Clapping pushup

T2B

*100m Sprint after each round

W.O.D 4/8/18

CrossFit WOD

Skill/Strength:

Complete missed strength. if none missed, Practice Cleans by coaches prescription.

MetCon: 4RFT

10 Wallballs

8 Power clean 60/40

6 Burpees

W.O.D 3/8/18

CrossFit WOD

Strength: Press

  1. A) Shoulder Press 5x5xWeight from elements class
  2. B) Shoulder Press find 5RM
  3. C) Pushpress find 3RM
  4. D) Pushpress Find 1RM
  5. E) Pushpress Find 1RM

 

MetCon: 10 minute Amrap

6 HSPU

8 OH lunge 25/15

10 Pullup

 

**Ask coach for modifications

 

Endurance/Strength & Accessory W.O.D

No Endurance or S&A class this week, all specialty classes will be back on schedule next week.

 

W.O.D 2/8/18

CrossFit WOD

Strength: Squat

A) Back squat 5x5x Weight from elements class

B) Back squat Find 5RM

C) Front squat Find 5RM

D) Front squat Find 3RM

E) Front squat Find 1RM

 

Metcon: 5RFT

20 AKBS 24/16

10 Pistols

5 Wallwalks

 

**Ask coach for modifications

 

Olympic Weightlifting  W.O.D

No Olympic Weightlifting class this week, gymnastics will be back on schedule next week, classes are moved to 20pm at atarim

W.O.D 1/8/18

we welcome the month of august with some exciting new things going on!

programming: this month we will be back to an organized strength cycle. we will work the 3 foundational movement groups 2 times a week each, this you will press heavy, pull & hip hige twice a week. Athletes in first year of training (A&B programming) will continue to work on classic lifts: backsquat, shoulder press, deadlift. Athletes training for over a year (C,D &E) will have more variety, exercises will incorporate more variety and the exercises themselves will change every week or two. this program will have a maxing out day in the beginning of the week, and a volume (5×5) day towards the end of the week.

Metcons will be constantly varied in the spirit of crossfit, and for the rest of this week we will be focusing on moving your body, so we will emphasize bodyweight & gymnastics exercises in metcons. Gymnastics & body control is the basis for good movement, these next few days are our time to hone those skills!

Arbox: we have transitioned to a new APP called arbox, this is now your way to look at schedule, reserve spots & sign in (do that on your phone when you come in and save the line at the tablet!). a password & username should have been sent to the email we have on file, if it hasnt, please let us know! also, yo MUST reserve a spot for classes, please dont make us send you home, its unfair to put us in that situation. if you dont have an option to sign up (i.e dont have a password yet) shoot us a FB message and we will reserve for you.

gym equipment: as you have probably noticed, there is allot of equipment at the box now, and can get a bit tight, we are in the process of sorting out all of the extra gear, its a working project and should be done and more orderly over the next couple of days, so no need to worry 😉

this months goals are strength, strength and then some more strength. look at the chart we have hanging at the box and figure out what we need to work on.

im personally looking forward to seeing everyones GainZ this month, LETS ROCK IT!

coach Yoni

 

CrossFit W.O.D

Strength: Chinups by ability 5×3-5

 

MetCon: Partner WOD

P-1 Side plank

P-2 AMRAP 13 minutes

5 Burpee pullup

7 Clapping pushup

9 Weighted straight leg situps 15/10

**Ask coach for modifications

 

Gymnastics  W.O.D / Strength accessory W.O.D

No gymnastics or S&A class this week, specialty classes will be back on schedule next week, classes are moved to 20pm at atarim

W.O.D 31/7/18

MetCon:

 

Ten rounds For time:

 

5 Thruster 50/30kg

10 Kipping Pull-ups

100 meter Sprint

Rest 1 minute

 

*Bring A watch to measure the rest time.

 

Olympic Weightlifting  W.O.D

  1. Establish 1RM Snatch
  2. Establish 1RM C&J
  3. Establish 1RM deadlift