WOD 29/1/15

fran1Atarim

Strength

15 min to complete missed strength or to perform deadlift if you aren’t training on Friday.
then

“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Post your results to the Whiteboard.

WOD 28/1/15

Atarim

download

Strength

15min of :
Press
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:

3RFT

1 Pushpress 60/40
3 pullup
2 Pushpress
3 pullup
5 Pushpress
3 Pullup

(all reps should be heavy but unbroken)
then

Cashout:
I go u go 40 HSPU

 

Competitors WOD
Come 20-30 min earlier for independent warmup: Ankle mobility, MU&cleans.

“Nasty Girls V2”

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups (ring)
10 hang power cleans, 175 / 115 lb.

(NO SCALING)
20 min time cap!

 

Dizengoff

 

Skills 1815 – Kipping pullup & Bar muscle up

 

Technique:

Handstand Walking
then

Metcon:

3 RFT
75 DU
HS walk across gym / 30 shoulder taps / 5 Wallwalk

Post your results to the Whiteboard.

WOD 27/1/15

Atarim657c0726c5353ec580b75fc32576d1f3cdd0fa23eee53524bd6b12138bc1751f

Strength:

Weighted RMU / Weighted chinup 5 x 5
then

MetCon:

For time:

– lighthouse run
– TTB
– 30 ring dips
– 30 KB snatch 16/12
– 30 KB SDHP 32/24
– 30 HSPU
– 30 pullup
– 90 DU

 

Dizengoff

Skills 1815 – HS walking

Technique:

RMU
then

Metcon:

9-7-5
RMU
strict TTB
HSPU

Post your results to the Whiteboard.

WOD 26/1/15

CrossFit Atarim
Strength 15min:
Squat
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%
then

 
Metcon:
12 Min AMRAP

50m suitcase carry 32/24
100m shuttle sprint (50+50)

 

CrossFit Dizengoff

 

Skill: 18:15 Ring Muscle Up
Technique:
Kipping HSPU
then

 
Metcon:
3 RFT
200m Row
30 Wallball
20 HSPU
10 pistols

order does not matter

Post your scores to the Whiteboard.

WOD 25/1/15

CrossFit Atarim

 
Strength 15min:
Press
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%

then

 
Metcon:
3 RFT
400m Run
25 HSPU
25 goblet squat 25/16kg

 
CrossFit Dizengoff
Technique:
Handstands

then

 
Metcon:
20 min AMRAP
3 strict chinup
5 HRPU
7 Wallball
9 situps

 

 

Intermediate CrossFit

Tech:
Toes 2 bar efficiency.
then

 
MetCon:
30-20-10 reps of
Row (cal)
Toes 2 bar
Burpee

Post your scores to the Whiteboard.

WOD 24/1/15

Workout of the Day

 
Strength:
20 min to complete missed lifts for this week

if none missed perform

OHS 3-3-3-3-3
then

 
MetCon:
15 min for total reps
Partner WOD
Partner 1 AMRAP Wallball

Partner 2
side plank

rotate at will

 

Intermediate CrossFit

 
Strength:
come BEFORE class to complete any missed lifts for this week
1x5x75%
1x5x80%
1xMAXx85%
then

 
Metcon:
3 RFT:
400m run
10 OHS 40/30
10 BMU
10 deficit HSPU

Post your scores to the Whiteboard.

WOD 23/1/15

Workout of the Day47e74fe8e6cdd870adf62d86fcef68454cf6c222b993c601a4a6f08b281a6117

Strength (15min):

Deadlift

0-1mth:
practice sets of 5 with weight from elements

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

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12-9-6
OHL 25/15
KB swing AHAP (32/24)
BMU

Intermediate CF
Buy in 5 min AMRAP DU
then

Strength:

Deadlift:

1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

21-15-9
KB Front squat 50/35
HSPU
box jump 60/40

Post your results to the Whiteboard.

WOD 22/1/15

Workout of the Dayrandy

Technique

Power snatch
then

“Randy”
For time:
75 Power Snatches (35/25kg)

Post your results to the Whiteboard.

WOD 21/1/15

Atarim

Strength (15min):

Press

0-1mth:
practice sets of 5 with weight from elements

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

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12 min AMRAP:
5 strict chinup
10 OHS 30/20 kg
15 Wallballs

Competitors

“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

 

Dizengoff

Skills 1815 – Double unders

Technique:

Handstand
then

Metcon:

3 RFT
400m run
15 HSPU
20 TTB

Post your results to the Whiteboard.

WOD 20/1/15

Atarim

Technique:

Cleans / accessory work
then

Metcon:
4 RFT

5 high hang clean 60/40
10 clapping pushup
5 squat clean
10 situps

 

 

Dizengoff

Skill 1815 – HSPU & kipping HSPU

Strength:

5 sets of ME
OAC/Archer chinups/chinups
then

Technique:

RMU/Kipping RMU
then

Metcon:

15-10-5
RMU
DU x 3

Post your results to the Whiteboard.