WOD 8/8/15

/in /by

Open gym:

 

work on your weaknesses

 

practice a skill and complete missed strength from past week then perform a metcon

 

– skills to work on:

Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking.

 

– Strength from past week:

1 Arm chinup on rings or progression

Backsquat*

Bench press*

Shoulder press*

Lunge**

 

* 0-1: 5×5 with elements weight

* 1-6:find 5RM

* 6+: find 1RM
** on the lunge all athletes find new 5RM

 

Intermediate:

 

Independent part:
Lower back+Shoulder mobility drills.

Overhead tempo squats (5-3-1) 5×3

Class: 18:00
Establish max weight in 15 min of:
Thruster+Jerk.

MetCon: 10 min AMRAP.
7 Thrusters 60/40 kg (50/25)
12 Toes 2 bar

WOD 7/8/15

/in /by

Atarim

Strength:

Deadlift

0-6: Fnd 5RM

6+:find 1RM

then

Metcon:

15-10-5

Deadlift 100/70

ring dips

 

Intermediate

Independent Part:

Shoulder mobility+warm up.

then

Class:10-00.

EMOM For 14 min:

-even min 3 RMU/Strict chin up

-odd min

3 Strict deficit/regular HSPU

then

MetCon:

20 min AMRAP:

1 legless rope climb

50 m Farmer carry 32/24 kg each hand

50 DU

 

Dizengoff

Strength:

Make up missed lifts

if none missed 5xMax deficit HSPU or modification of HSPU

then

Metcon:

In groups of three

100 KB swing (american) 24/16

100 TTB

100 Ring Pushups

100 goblet lunge 24/16

Post your results to the Whiteboard.

WOD 6/8/15

/in /by

This Week (week of 2/8):
Thursday Night: No Olympic Weightlifting

Atarim / Dizingoff

Strength:
Shoulder press

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then

“Chelsea”
Each min on the min for 30 min:
5 Pull-ups
10 Push-ups
15 Squats

Post your results to the Whiteboard.

WOD 5/8/15

/in /by

This Week (week of 2/8):

Thursday Night: No Olympic Weightlifting

 

Atarim / Dizengoff

Strength:
Lunge

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then

Metcon:

12 min AMRAP

4 weighted pistol 12/8kg
6 KB pushpress 24/16
8 Knees to elbows

 

Intermediate

Independent part:
Hip flexors & ankle mobility drills.

Front squat 5*3*115% Front Squat.
then

Class: 19:00

15 min to establish max weight at:
Deadlift+power clean + push press
then

MetCon:

8 min AMRAP
5 Hang cleans 60/35 kg
10 Pistols
15 HRPU

Rest and then accessory work

4*6 KB Strict press
3*15-20 triceps ext

Post your results to the Whiteboard.

WOD 4/8/15

/in /by

Mobility

This Week (week of 2/8):
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting

 

Atarim

Strength:
Pull

Depending on athletes goal

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC: archer chinups on rings or progression
then

Metcon:
15-12-9-6-3

Pullup
Purpee
Goblet squat 24/16

 

Intermediate

Straight leg snatch tech.

then

TochNGo Snatch Practice.
then

“Isabel”
30 reps for time:
Snatch (135 lbs)

 

Dizingoff

Strength:
Pull

Depending on athletes goal

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC: archer chinups on rings or progression
then

Metcon:
16 min EMOM:
even min
3-5 Strict chinup
odd minute
5 OH squats 40/30

Post your results to the Whiteboard.

WOD 3/8/15

/in /by

 

This Week (week of 2/8):

Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.

Thursday Night: No Olympic Weightlifting

Atarim
Strength:
bench press

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM

Metcon:
Partner Wod 11 minutes:

P-1 Wallballs 18 reps

P-2 Amrap
HPC 60/40

Minimum weight is 40/30

Scale to KB swings AHAP

 

Dizengoff
Strength:
bench press

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM

Metcon:

in pairs i go u go

80 Double unders
70situps
60 ring dips
50burpees
40goblet lunge 24/16
30HSPU
20diamond pushups

Post your scores to the Whiteboard.

WOD 2/8/15

/in /by

Workout of the Day

This Week (week of 2/8):
Sunday Night: NO evening classes at Dizengoff. ALL CrossFit classes on Sunday evening will be held at Atarim. (This is a one time only occurence, additional training spots will be made available)(For those of you that take Pole Dancing, the group will still meet at Dizengoff on Sunday night)

Monday Night: No Gymnastics

Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.

Thursday Night: No Olympic Weightlifting

Strength:
Backsquat

0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM

Cond:

15 min AMRAP:

400m run OR row OR 100 DU (athlete/coach chooses. Can switch between rounds)

15 Goblet Squat (24/16)

15 Burpees

Intermediate CrossFit
COMPLETE AT OPEN GYM!
Shoulder+wrist mobility drills.
Then establish 5RM Push press.
MetCon: For time
25 ring dips
50 wall balls
100 DU
50 burpee over the box jump (jump on the box then turn, no needs for full ext. on the box.) 60/50 cm
25 deficit (25 kg plate)/regular HSPU
Rest and then Accessory work
4*6 KB strict press
3*15-20 Triceps ext.

Post your scores to the Whiteboard.

WOD 1/8/15

/in /by

Open gym:

Complete missed strength from past week

 

practice skills:

– Overhead squats

– Kipping HSPU

– Kipping Pullups

– Double unders

– Ring muscle ups

 

Metcon:

choose one of the benchmark workouts

 

or do this:

 

Metcon:

9-1, 8-2..

 

HPC 70/50

HSPU

WOD 31/7/15

/in /by

Workout of the Day
Strength: Benchpress

0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping Pullups between sets and untill others are done)

Metcon:
50 Ring pushups
200 DU
50 Ring dips
100 airsquats
50 pullups

partition any way you want and in any order

Post your scores to the Whiteboard.

WOD 30/7/15

/in /by

Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim / Dizingoff

Strength: Chinups

1AC/Archer/ strict

5 sets of MAX reps

by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows

Find resistence you can perform between 3-8 reps
then

“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post your results to the Whiteboard.