WOD 8/2/15

/in /by

CrossFit Atarim

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:

5 RFT:

10 strict HSPU

5 pistol per leg

400m run

 

CrossFit Dizengoff

Strength:

EMOM 12

even – 8 strict Ring dip

odd – 8 strict chinup

 

 

Metcon:

5 RFT:

10 strict HSPU

5 pistol per leg

400m run

 

Intermediate Class

 

Skill: Pull up efficiency: kip/butterfly/ Chest to bar

MetCon:
3 Rounds for reps
1 min ME Row (cal)
1 min ME C2B Pull ups
1 min ME Box Jumps
1 min ME Toes to bar
1 min REST.

WOD 7/2/15

/in /by

Workout of the Day

 
Strength (15 min)
complete missed lift from previous week

1-6: 3×5 (add 2.5)
6+: 1x5x75%
1x3x85%
1xMAXx95% *
5x10x50%

if none missed perform 3xmax weighted plank.
and 3xmax per side- side planks
then

 

Conditioning:
For time:
15 OHS 40/25
15 BMU
15 KB snatch 24/16
50 DU

 
Intermediate CrossFit

Come 20-30 min earlier to complete strength.

 
15 min Clean&Jerk practice then…

 

“Gwen”
15-12-9 reps of
Touch-n-go Clean&jerk

Post your scores to the Whiteboard.

WOD 6/2/15

/in /by

Atarim

 

Skills 1100 – Deadlifts

 

Strength (25min)

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

1-6:
5×5 add 2.5 kg from last week

6+
1 Warmup set
1x5x75%
1x3x85%
1xMAXx95%
5x10x50%
then

Metcon:

12 min AMRAP

10 pullup
15 situps
20 DU

 

Intermediate WOD

Strength same as regular class
then

Metcon

10 min AMRAP
10 KB deadlifts 24/16 kg
10 Weighted lunges 24/16 kg
10 pull ups

Post your results to the Whiteboard.

WOD 5/2/15

/in /by

Atarim

Technique:

Power clean
then

Metcon:

“Power Clean Party”
(credit to rob orlando for this one)

EMOM complete 1 power clean
Men — Start at 60 kg pounds and increase by 5kg per minute until you hit 100. Once you hit 100 kg increase by 2.5 kg per minute until you fail a rep.
Women — Start at 30 kg and increase by 5 kg per minute until you hit 70kg. Once you hit 70 kg increase by 2.5 kg per minute until you fail a rep.
Men — if your 1RM is less than 100 pounds then start at 60 kg and increase by 2.5 kg pounds per minute until you miss a rep.
Women — if your 1RM is less than 70 kg then start at 30 kg and increase by 2.5 kg per minute until you miss a rep.

Post your results to the Whiteboard.

WOD 4/2/2015

/in /by

Atarim

Strength

(25min)
Press
0-1 month training experience:
practice sets of 5 with weight from elements

1-6:
5 x 5 add 2.5 kg from last week

6+
1 Warmup set
1 x 5 x 75%
1 x 3 x 85%
1 x MAX x 95% *
5 x 10 x 50%

*use spotter to force 2 extra reps
then

Metcon

EMOM 12:

even: 6 strict ring dip

odd: 6 strict chinup

Competitors WOD

CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups

 

Dizengoff

Skills 1815 – Handstands

Metcon:

for time:

400m run
200m row
100 DU
75 squat
60 situps
50 pushups
40 toes to bar
30 ringdip
20m handstand walk/shoulder taps
10 muscle up

*order does not matter

Post your results to the Whiteboard.

WOD 3/2/15

/in /by

Atarim

Technique:

RMU
then

Metcon:

3 RFT:
9 RMU
7 Pistols per leg
5 TTB

 

 

Dizengoff

Strength

perform 1 set set of max effort strict pullups

then

EMOM 10 perform 40% of max
then

Metcon:

3 RFT
800m run
25 ring pushups

Post your results to the Whiteboard.

WOD 2/2/15

/in /by

CrossFit Atarim

 
Strength (25min)
Squat
0-1 month training experience:
practice sets of 5 with weigtht from elements

1-6:
5×5 add 2.5 kg from last week

6+
1Warmup set
1x5x75%
1x3x85%
1xMAXx95%
5x10x50%
then

 
Metcon:

5RFT
12 kb swing 32/24
50m all out sprint (on tayelet)

 

CrossFit Dizengoff

 

1815: Skills: Ring Muscle Up
Technique:
Handstands
then
Metcon:
21-15-9
Box jump
Ring dips
Situps

Post your scores to the Whiteboard.

WOD 1/2/15

/in /by

CrossFit Atarim

 
Strength (25 min)
Press
0-1 month training experience:
practice sets of 5 with weigtht from elements

1-6:
5×5 add 2.5 kg from last week

6+
1Warmup set
1x5x75%
1x3x85%
1xMAXx95% *
5x10x50%

*use spotter to force 2 extra reps
then

 
Metcon:

Partner Wod:
complete together:
50 pullups
50 HSPU
75 Situps
75 WB

Partner1 works

Partner 2 holds bottom of airsquat and counts reps

 

CrossFit Dizengoff

 
Strength:
1 Arm pullup progression
then

 
Metcon:
Partner Wod:
complete together:
50 pullups
50 HSPU
75 Situps
75 WB

Partner1 works

Partner 2 holds bottom of airsquat and counts reps

 

Intermediate WOD
Skill: Ring MU
Tech: Wall Ball shots efficiency
then

 
MetCon:
13.3 OPEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/12 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Post your scores to the Whiteboard.

WOD 31/1/15

/in /by

Workout of the Day

 
Strength 15 min:
complete missed lift
0-1 month:
sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 from last week)
6+ months:
1x3x80%
1x3x85%
1xMAXx90%

if none missed practice drop snatches
then

 
Metcon:
partner wod:

9 min AMRAP

Partner 1 – AMRAP 5 power snatch 35/25

5 OHL per leg

partner 2 – KB hold 32/24

 

 

Intermediate CrossFit
Complete strength at the OPEN GYM!
then
MetCon:

 

“DT”
5RFT
12 70/42.5 kg Deadlift
9 70/42.5 kg Hang Clean
6 70/42.5 kg Push Jerk

Post your scores to the Whiteboard.

WOD 30/1/15

/in /by

Atarim10895007_837389069650945_1919619305_a

Skills 1100 – HSPU & pistols

Strength 15min:

Deadlift

0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then

Metcon:

For time

50 KB swings 24/16
50 pistols (25 right, 25 left)

perform as many reps as possible unbroken. every time you stop perform 7 HRPU

 

 

Intermediate WOD

Strength same as regular class.
then

MetCon:

14.1 OPEN.
10 min AMRAP
30 DU
15 Snatches (G2OH) 35/25 kg.

Post your results to the Whiteboard.