WOD 18/2/15

/in /by

Atarim

Technique:

Front squat
then

Strength:

Front squat

0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing front squat establish 3RM instead of 1RM)
then

Metcon:

5 RFT
9 thruster 40/25
7 pullup
5 pushup

 

Competitors WOD

7 min AMRAP

5 Shoulder 2 Overhead 60/35 kg
10 Burpee facing the bar

 

Dizengoff

skills 1815 – kipping pullup & bar muscle up

For time

800m run

80DU
70 airsquat
60 ring pushup
50 wallball
40 HSPU
30 pistols
20 boxjump/stepup
10 RMU
20m HS walk/10 wallwalk

Post your results to the Whiteboard.

WOD 17/2/15

/in /by

Atarim/Dizengoff

Skills 1815 (Dizengoff) – Double unders

Technique:

HS walking
then

Metcon:

15 min AMRAP

12 clapping pushup
15 Wallball
5m HS walk/3wallwalk

Post your results to the Whiteboard.

WOD 16/2/15

/in /by

CrossFit Atarim

 
Technique:
Floor press

Strength:
Floor press
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing floor press or feel uncomfortable establish 3RM intead of 1 RM)
then

 

Conditioning:
12 min AMRAP

4 ring dips/ ring pushups
6 clapping pushups
jumping lunges
12 pistols

 
CrossFit Dizengoff

 

18:15 Skills Class (kipping pullup & bar muscle up)

 
Technique:
Double under practice
then

 
MetCon:
21*15*9
HSPU
pullups
jumping lunge

*30 double unders between each round

Post your scores to the Whiteboard.

WOD 15/2/15

/in /by

CrossFit Atarim
Strength (20min):
Deadlift
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM*

* if you have established 1RM on saturday perform 1x5x75%
1x5x80%
1xMAXx85%

then
MetCon:
20-15-10
KB swing 32/24
goblet squat 32/24
strict chinup
CrossFit Dizengoff
Strength:
3xmax 1 arm chinup/archer chinup/chinup
then
Metcon:
3 RFT:
30 DU
20 Ring dips
10 Wallball

 

Intermediate WOD:

EMOM FOR
20 min
-even min 10 Toes 2 bar
-od min 10 ring dips

then Karen
150 wall balls 20/12 lb

Post your scores to the Whiteboard.

WOD 14/2/15

/in /by

Workout of the Day

 
Competition WOD Crossfit Total

heres kevin cornell hitting a 1500lbs total

Post your scores to the Whiteboard.

WOD 13/2/15

/in /by

AtarimIts-Friday-Fuck-yeah_o_48361

Skills 1100 handstands

Strength* (15 min)

Conventional Deadlift

0-1 month training experience:
practice sets of 5 with weight from elements

1-6:
3×5 +2.5 kg from last week

6+ Deload week
1x5x60%
1x5x65%
1x5x70%

*Skip strength if you are participating in the crossfit total tomorrow, use this time to work on mobility/Handstand skill or DU skill
then

MetCon:

for time:
– 2 times up stairs
– 50 KB swing
-40 OH lunge 20/10
-30 pullup
-20 G2OH with plate
-10 Clapping pushup

 

Intermediate WOD

NO STRENGTH
Wanna lift heavy prove your strength in the competition

Skill: Muscle Ups Ring/bar
then

MetCon:

3 min AMRAP DU

rest 2 min

5 min AMRAP
Burpee Pull up

Post your results to the Whiteboard.

WOD 12/2/15

/in /by

Atarim

“Josh”
For time:
21 Overhead squats (95 lbs)
42 Pull-ups
15 Overhead squats (95 lbs)
30 Pull-ups
9 Overhead squats (95 lbs)
18 Pull-ups

This benchmark test balance,body control and the ability to maintain technique while at a high heart rate.

Post your results to the Whiteboard.

WOD 11/2/15

/in /by

Atarim

Strength (15 min):

Strict shoulder press
0-1 month training experience:

practice sets of 5 with weight from elements
1-6:

3×5 +2.5 kg from last week

6+ Deload week

1x5x60%

1x5x65%

1x5x70%

Metcon:

4 rounds of 3 minutes for total reps:
min1 – AMRAP strict ring dip

min2 –

KB swing24/16

min3 – jumping lunges

 

Competitors WOD:
10 min AMRAP:

20 reps of 42,5/30 kg snatch

30 Toes to bar

20 reps of 42,5/30 kg thrusters

30 Chest to bar pull ups

 

Dizengoff

 

1815 Skills Class:

Ring muscle up
here is a great analysis of muscle up:

Ring muscle up
here is a great analysis of muscle up:

 

 

MetCon:

3 RFT:

50 Double unders

30 Wallball

25 TTB

20 box jump

15 Clapping pushup

10 chinup

5 Wallclimb

WOD 10/2/15

/in /by

Atarim & Dizengoff

Skills 1815 (Dizengoff) – Handstands

Technique

Ring muscle up
then

Metcon

14 min Amrap:
2 RMU*
4 HSPU
8 pistol
10 K2E

*scale to BMU if you cannot perform RMU

here is some inspiration:

Post your results to the Whiteboard.

WOD 9/2/15

/in /by

CrossFit Atarim

 

Strength (15 min):

Back squat

 

0-1 month training experience:

practice sets of 5 with weight from elements

 

1-6:

3×5 +2.5 kg from last week

6+ Deload week

1x5x60%

1x5x65%

1x5x70%

 

MetCon:

3 Rounds for quality

 

-8 KB swing AHAP

-frog jumps up stairs, max stairs per jump

 

CrossFit Dizengoff

 

18:15 Skills class: Double Unders

 

Technique:

kipping pullup

 

Metcon:

21-15-9

Pullup

wallball

 

perform 5 box jumps between each round
*tape up your hands BEFORE class starts, dont waste time on this during class.