CrossFit
Technique:
Double under
Metcon:
20 min AMRAP
run to lighthouse/Swim to wavebreaker*
15 KB swing 24/16
20 DU
25 HRPU
*Swiming will ONLY be performed during light time hours, and if you are experienced swimmers. Swim at your own risk and in front of the life guard stand!*
Bring water bottles!
Post your scores to the Whiteboard.
***ALL Training will be held at Kikar Atarim. Dizengoff will be closed for the next 2 weeks due to renovations. Thanks!***
Quickie WOD
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit
Strength: 8x100m sprint 2min rest between attempts
Metcon 15 min amrap
10 around the world with plate
10 ohlunge with plate
10 g2oh with plate
Frog jumps up stairs to panorama cafe
Post your scores to the Whiteboard.
Workout of the Day
27-21-15-9 reps for time of:
Burpees
Thrusters
(42.5/30kg)
Post your scores to the Whiteboard.
Workout of the Day
Come and join us in saying goodbye to Lian Kimia with her going away WOD tomorrow!! Lian is moving to Amdika!! We sure are going to miss her and her smile and amazing personality. We are super “excited” for your move though. Thanks for being such a great addition to our family! On behalf of everyone here at CFTA i want to wish you good luck following your dreams. You will always have a spot in our hearts..
Lian will be coming in for the 1100 class. Don’t miss this one!!!
Strength
Deadlift
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
then
Metcon
“lian’s”
10-9-8..3-2-1
Box Jump
KB swing (32/24)
Situps
Post your results to the Whiteboard.
Quickie WOD
3 RFT
10 KB swing
10 ground to overhead (20/10kg plate)
10 airsquats
Atarim
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (95 lbs)
800 meter run
21 Thrusters (95 lbs)
400 meter run
50 Pull-ups
Post your results to the Whiteboard.
Atarim
Strength
Shoulder press
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
then
Metcon
12 min AMRAP
partner WOD
P1 – plank
P2 – S2OH 40/25
Dizengoff
Technique
Kipping pullup & Bar muscle up
then
Metcon
Emom 14
even – 7 BMU / strict pullup w/20lbs medball
odd – 7 burpee tuck jump
Post your results to the Whiteboard.
Quickie WOD
20 min AMRAP
5 box jump
10 Pushpress 40/30
30 DU
Atarim
Technique / strength
TGU
establish 1RM
then
Metcon
21-15-9
OHS 40/25
Burpee
Dizengoff
Adi’s class !!
Post your results to the Whiteboard.
Atarim
Strength:
Front squat
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
Metcon:
21-15-9
– Goblet squat
– SDHP
perform 10 strict chinup between each Round
Dizengoff
Technique:
Kipping HSPU
Metcon:
for time:
– 30 knee jumps / jump lunge
– 3 pullup bar traverse
– 30 HSPU
– 3 pullup bar traverse
Post your scores to the Whiteboard.
Atarim
Quickie WOD (730)
3 rounds
1min Max wallball
1min max boxjump
1min max situps
1min max pullups/ring rows
1min rest
CrossFit
Strength 15min:
Floor press
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
Metcon:
4 RFT:
400m run
15 ring pushups
15 box jumps
Dizengoff
Strength:
3xME-1strict ring muscle up+2ring dips
(or superset max chinup+max ring dip)
Metcon:
4 RFT:
400m run
15 ring pushups
15 box jumps
Intermediate CrossFit (2115)
Skill: Burpee efficiency
MetCon: 30-20-10 reps of
Burpee box jump 60/50 cm
Row (cal)
Post your scores to the Whiteboard.
Workout of the Day
Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
Post your scores to the Whiteboard.
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