WOD 18/9/15

/in /by

Pre class Mobility

Atarim

tech: Hang power clean
then

MetCon:

HPC BW/.75BW
Pushpress BW/.75BW
Knee Jump
clapping pushup
BMU

20 reps need to be preformed on each movement

partition any way you want and in any order

 

Intermediate

Independent part:

Overhead+wrists mobility drills.
then

Class: 10:00.
EMOM for 12 min.
– Even min 1 legless rope climb
– Odd min
10 m Handstand walk (12 shoulder taps)
then

MetCon: 20 min AMRAP
400 m run
21 American KBS 32/24 (24/16)kg
12 Chest 2 Bar pull ups

Post your results to the Whiteboard.

WOD 17/9/15

/in /by

Pre class Mobility

Atarim

Strength: Push/pull/squats (by personal program

Technique: Double under practice (if you can perform 20 DU unbroken practice kipping HSPU)
then

Metcon:

3 RFT
50 DU
15 T2B
12 pistols
8 HSPU

 

Intermediate

Rest day (or light technical Olympic weightlifting in WL class)

 

Dizengoff

Strength:

Push/pull/squat (ask coach what to do)

Metcon:
For Time:
20 Burpee
20 KB pushpress 24/16
20 OHS 40/25
20 pistols
20 wide grip ring rows
20 T2B
20 ring dips

order does not matter

Post your results to the Whiteboard.

WOD 16/9/15

/in /by

Pre class Mobility

 

 

 

 

Atarim

Strength: Squats & Push (superset)
Backsquat:

0-1: 5×5 with weight from elements

1-9: 5×5 add 2.5kg from last week

Wendler (if you train 5+ times a week):  1x3x70% 1x3x80% 1xMAXx90% 2x10x50%
MetCon: Partner Wod

P1 400m Run

P2  AMRAP

– 15 Front squat 60/40

– 5 BMU

 

 

 

Dizengoff

Strength: Squats & Push (superset)
Backsquat:

0-1: 5×5 with weight from elements

1-9: 5×5 add 2.5kg from last week

Wendler (if you train 5+ times a week):  1x3x70% 1x3x80% 1xMAXx90% 2x10x50%
MetCon:  in groups of 3

6 rds (every partner goes through each round twice

P1 400m Row

P2  AMRAP front squat 60/40

P3 AMRAP  BMU/Pullup

 

 

Intermediate

 

complete at open gym .
Lower back+hip mobility drills.
Establish max clean.
Then: EMOM for 10 min

2 front squats*max clean weight (from racks)

2 strict HSPU (Scale up if needed)
MetCon: 7 min AMRAP

5 Hang squat cleans 80/50kg (60/35)

10 ring dips

 

 

 

WOD 13/9/15

/in /by

Rosh Hashana Schedule:

Sunday, 13/9/15:

Atarim: 600, 700, 800, 900, 1000, 1100, 1200, 1300, 1400

Dizengoff: 900, 1000

Monday and Tuesday 14/9 and 15/9: Atarim and Dizengoff CLOSED

 

Shana Tova!

Pre class Mobility

Mobility

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength: Pull by personal program

Metcon 3RFT:

400m run

8 HSPU

10 Pullup

12 KB Swing 32/24
Cashout:  i go u go

50 TTB

50 Ringdips/pushup

 

 

Dizengoff

Strength: Pull by personal program

 

Metcon: 14 min AMRAP

25 Double under

10m HS Walk (4 Wall walk)

10 pistols

WOD 12/9/15

/in /by

Open gym

(Yoni and Pavel will be available to help you if you need)

Recommended work:

Complete this weks strength if you missed anything (pull, push, squat, deadlift)

 

Practice and drill your technique:

cleans, snatches, kipping, double unders

 

do a metcon:

 

recommended metcon- the monthly throwdown event:

 

in pairs- i go u go

80 Overhead lunge 15/5

120 double unders

80 over head lunge

40 pistols

 

this is a great opportunity to practice strategy for the competition at the end of the month!
shabat shalom

WOD 11/9/15

/in /by

Pre class Mobility

Atarim

Strength:Deadlift & Push Superset

Deadlift (perform a set of Deadlift immediately followed by a push set by personal program

0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 month programming this month)
then

MetCon:

“DT”
Five rounds for time of:
70 KG Deadlift, 12 reps
70 KG Hang power clean, 9 reps
70 KG Push jerk, 6 reps

 

Intermediate

To be announced..

Post your results to the Whiteboard.

WOD 10/9/15

/in /by

Atarim

this class will not have time to warmup, we will begin training at start of class, warm up on your own before class, or instead of strength if you dont make it in time.

Strength:

Pull by personal program – Capped at 10 minutes

Technique:

HS walking / HS holds

Metcon:

for time:

20 landmine rotations

20 wallballs

20 weighted stepup 15/10

20 ring pushups

20 KB pushpress

20 KB swing

20 V-ups

Dizengoff

Strength:

Pull by personal program

Technique:

Kipping pullup / Bar muscle up

Metcon:

3 rounds for reps

1 min ME KB Swing (scale up to snatch)

1 min ME sandbag cluster

1 min ME Ring Pushup

1 min ME Burpee BMU/ Burpee pullup

 

 

WOD 9/9/15

/in /by

Pre class Mobility

Atarim

Strength:Squats & Push Superset

Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 programming this month)
Intermediate (9+): 1&1/4 front squat 5x2x105% of 1RM
then

MetCon:

Metcon: 12-8-4

squat clean 80/60*

RMU/ C2B

Min Weight 55/40 scale to KB swing+Goblet squat

 

Intermediate Crossfit

Independent part: Hip flexors + ankle mobility drills.
Then
5*2*105% Max clean
Front squat 1 1/4 (ask the coach for instruction)
then

Class: 18:00.
*Every min for 10 min perform
3 deadlifts+2 hang cleans+1 push press

Each min add weight

*ask the coach for specific instructions.
then

MetCon:
10 min AMRAP
5 SDLHP 60/40 kg (40/25)
10 pistols
15 Burpee over the bar

 

Dizengoff

Strength:
Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 3×5 with elements weight
1+: 3×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler: 1x5x75% 1x5x80% 1x5x85% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1-9 programming this month)

Push: by personal program
then

“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders

Post your results to the Whiteboard.

WOD 8/9/15

/in /by

Pre class Mobility

Atarim

Strength: Pull by personal program
then

“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

 

Dizengoff

Strength: Pull by personal program
then

Technique: Double unders / kipping pullup
then

Metcon:
Every 2 minutes, for 16 minutes
Max unbroken kipping BMU / pullups
remainder of 2 minutes perform
8 goblet squats
8 back extensions and rest

Post your results to the Whiteboard.

7/9/15 WOD

/in /by

Mobility


https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

 

Atarim


Strength: Squats & push


Backsquat (perform a set of squats immediately followed by a push set by personal program)


0-1: 5×5 with elements weight
1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)


Wendler: 1x5x75%

1x5x80%

1x5x85%

2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month)

 

Metcon: 3 Rounds for reps:

Min 1 AMRAP Thruster 50/35 (min weight 35/20) modify to goblet squat
Min 2 AMRAP Burpee pushup
Min 3 AMRAP OHL 25/15
Min 4 Rest

 

Dizengof


Strength: Squats & push


Backsquat (perform a set of squats immediately followed by a push set by personal program)


0-1: 5×5 with elements weight
1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)


Wendler: 1x5x75%

1x5x80%

1x5x85%

2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month)

Metcon:


in Teams of 3
P-1 800m ROW
P-2 20 OHS 40/25 (once finished, rest untill partner 1 is done)
P-3 AMRAP of 5TTB/10 Wallball/30 DU