WOD 19/1/15

/in /by

CrossFit Atarim
Strength (15min):
Squat

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

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

6+ mth:
1x5x75%
1x5x80%
1xMAXx85%
then

 
Metcon:
45 sec AMRAP
15 sec rest
3 rds for total reps

min 1 – Goblet squat 24/16
min 2 – swing
min 3 – pushpress

total of 9 minutes

 

CrossFit Dizengoff

 

1815: Skills: kipping pullup & bar muscle up

 
Metcon:
100 DU
50 airsquat
50 situps
50 HRPU

30 box jump
30 wallball
30 HSPU

20 jumping lunge
20 K2E
20 clapping pushup

10 pistols
10 TTB
10 RMU

Post your scores to the Whiteboard.

WOD 18/1/15

/in /by

CrossFit Atarim

 
Strength (15min):
Press

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

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

6+ mth:
1x5x75%
1x5x80%
1xMAXx85%
then

 
MetCon:
18 – 15 – 12
– Ring pushup
– KB thruster 24/16
– pullup

 

CrossFit Dizengoff

 
Strength:
tempo deficit HSPU 5 sets
then

 
Metcon:
3 Rds
ME L-pullup
20 pistols
20 ring dips

 
Intermediate CrossFit

2115 at Dizengoff:
Technique:
kipping BMU
then
Metcon:
16-14-12
BMU
TTB

Tape your hands BEFORE class!

Post your scores to the Whiteboard.

WOD 17/1/15

/in /by

Workout of the Day

 
Strength:
15 min:
complete missed lifts
– practice
– 3×5
– Est 1RM / 75/80/85%

if none missed perform

weighted plank 5 sets for max time
then

 
Metcon:
21-15
-9

– front squat 40/30
– HSPU

 
Intermediate Class

 

come early during open gym to complete missed strength for this week.

 
Skill:
Clean
then

 
Cond:
“Bear complex”

Coach will perscribe weight

Post your scores to the Whiteboard.

WOD 16/1/15

/in /by

Workout of the Daydeadlifts.28664523_std

Skills 11:00 – Cleans

Strength:
(20 min) deadlift

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

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet

if already established perform
Deadlift
1x5x75%
1x5x80%
1xmaxX85%
then

Metcon:

3 RFT:
20 KB swing
15 airsquat
10 HRPU

Post your results to the Whiteboard.

WOD 15/1/15

/in /by

Workout of the Daydownload (4)

“Grace”
30 reps for time:
Clean and Jerk (135 lbs)

Post your results to the Whiteboard.

WOD 14/1/15

/in /by

Atarim

Strength (20min):

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

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet

If already established perform
Press
1 x 5 x 75%
1 x 5 x 80%
1 x max x 85%
then

Metcon:
EMOM 12
even: 7 burpee pullup

Odd:
7 HSPU

 

 

Dizengoff

18:15 Skills – Kipping AND Bar muscle up

Strength:

5 sets of max deficit HSPU
then

Metcon

For time:
– 500m row
– 20 HSPU
– 50 DU
– 20 ring dips
– 20 Burpees
– 20 TTB

Post your results to the Whiteboard.

WOD 13/1/15

/in /by

Atarim32169401

Strength:

(5 min)
3 sets of weighted plank 45 sec
then

Technique:

Hang Clean
(if you have accessory work, do it at this time)
then

Metcon 15 min:

Clean complex for quality

1 Clean pull from knee
1 high hang Clean
1 hang Clean from knee
1 front squat

coach will help you determine correct working weight (appx 65-75% 1 RM Clean)

 

Dizengoff

18:15 skills –  Kipping AND Bar muscle up

Technique:

strict ring muscle up
then

Metcon:

EMOM 12
even: 7 box jump
odd: 3 strict RMU/
5 strict chinup

Post your results to the Whiteboard.

WOD 12/1/15

/in /by

CrossFit Atarim
Strength (20min):
squat

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

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM

if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
then
MetCon:
21-15-9
Goblet squat 32/24
box jump 60/40

 

CrossFit Dizengoff

 

18:15 Skills: Kipping AND Bar Muscle Up

 
Technique kipping ring dip
then
metcon:
14 min AMRAP:
15 Wallball
7 ring dips
3 pistols per leg

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.

WOD 11/1/15

/in /by

CrossFit Atarim
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
then

 
Metcon:
partner Wod for time:
partner 1- HS hold (back or chest to wall)

partner 2:
50 Airsquats
40 Situps
30 wallball
20 HRPU
10 BMU / 20 pullups

partners alternate as they wish

CrossFit Dizengoff
Strength: 5 sets
1 arm chinup/ negatives
or archer chinups
then
Metcon:
100 TTB for time
every time you let go of pullup bar, perform 7 HRPU

 

Intermediate CrossFit
Technique:
HS walk practice
then
Metcon:
40 DU
15m HS walk
30 DU
10m HS walk
20 DU
7m HS walk
10 DU
5m HS walk

then
Cashout:
tabata TTB

Post your scores to the Whiteboard.

WOD 10/1/15

/in /by

Workout of the Day
Strength:
complete missed lift (pressx2, deadlift, squat)

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

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%

if none missed perform 5xmax L-Sit

then
Metcon:
for time:
-50 HSPU
-40 pullup
-30 KB swing 32/24
-20 knee jumps
-10 1 arm pushup on rings

 

Intermediate CrossFit
Metcon:
15-10-5
HPC 60/40
BMU

Post your scores to the Whiteboard.