WOD 9/1/15
Competition WOD
For Time:
– 30 thrusters (20/15kg)
– 25 HRPU
– 20 alternating Barbell lunge (10 p/leg)
– 15 over the bar burpee
– 50 Double Unders
Post your results to the Whiteboard.
WOD 8/1/15
Workout of the Day
Strength:
est 1RM deadlift
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 kg from last week)
6+ month
est 1RM
then
“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
*There is no rest between exercises.
Post your results to the Whiteboard.
WOD 7/1/15
Workout of the Day
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 kg from last week)
6+ month
est 1RM press
if already established perform
or 1 x 5 x 75%
1 x 5 x 80%
1 x max X 85%
then
MetCon:
Partner Wod:
16 minutes AMRAP
partner 1 – min 0-8 wall sit (knee at 90 degrees)
min 8-12
partner 2 –
AMRAP
6 HSPU
8 KB Pushpress (24/16)
10 goblet Lunge (24/16)
Post your results to the Whiteboard.
WOD 6/1/15
Atarim
Technique:
Hang cleans Cleans
then
Strength:
5×3 high hang clean
then
Metcon:
i go u go
40 hang cluster 50/30
partition to no less than 3 reps each
Dizengoff
Skills 18:15 Rowing
Technique:
DU (if you can perform 20 unbroken DU, practice kipping for pullup/BMU/RMU/TTB etc)
then
Metcon:
“Annie on steroids”
50-40-30-20-10
DU
K2E
Post your results to the Whiteboard.
WOD 5/1/15
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
then
Metcon:
Tabata goblet squat 32/24
1 min rest
tabata hollow rocks
CrossFit Dizengoff
18:15 Skills Class: Rowing
Buy in: 5 min AMRAP DU
then
Technique:
Handstand & Handstand walking
then
Metcon:
12 min amrap
4 wallwalk
6 squat box jump
8 pistols
Post your scores to the Whiteboard.
WOD 4/1/15
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
then
Metcon: 3 RFT
10 pushpress @ 60kg
8 situps
6 diamond pushup
4 pistols per leg
CrossFit Dizengoff
Buy in: 5 min AMRAP DU
then
Strength:
5 sets
max reps strict chinup + max rep ring dips
2 min rest between sets
aim for 5-12 reps scale up or down as needed
then
Metcon:
15-10-5
BMU*
wallball
K2E
*scale to pullups/ ring rows x2
Intermediate CrossFit
buy in:
5 rds
3 BMU
6 pistols
10 DU
then
Strength:
5 sets per side
max reps 1 arm chinups/ archer pullups
then
Metcon:
3 RFT
20 TTB
15 Ring pushup
10 deficit HSPU
5 BMU
Post your scores to the Whiteboard.
WOD 3/1/15
Workout of the Day
Strength (15minutes): complete any missed strength session from this week.
if none missed perform 5 sets of max time plank with 40/20kg (scale down if you cannot perform at least 30 seconds)
then
Partner Wod:
partner1 – 200m Farmer carry 24/16
partner2 – Amrap:
-15WB
-15pushup on ball
-30 DU
Post your scores to the Whiteboard.
WOD 2/12/2015
Workout of the Day
Strength (15 minutes):
Deadlift:
0-1 month:
practice with 5RM weight from elements
2-6 months:
3 x 5 (add 5 kg from last week)
6+ month:
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Metcon:
3 rds for total reps:
1 min AMRAP swing 24/16
1 min AMRAP Goblet squat
1 min S2OH Right
1 min S2OH left
1min rest
Intermediate CrossFit (at 10:00 AM)
Strength:
Deadlift (deload week, stick to the numbers!):
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Technique (15 min):
split jerk progression(if you have accessory work do it instead)
then
Metcon:
5 rds- not for time
– 10 Ground to overhead 25/15kg plate
– 10 OHL 25/15
– 50m all out sprint
rest on way back
Post your results to the Whiteboard.
WOD 3/1/18
Strength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press establish 5RM.
D) Push Press establish 3RM
E) Push Jerk Establish 2RM.
MetCon: For Time
15 Shoulder 2 Ovhead
10 Burpees OTB
20 SDLHP
10 Burpees OTB
25 Ring Dips
10 Burpee OTB
20 SDLHP
10 Burpees OTB
15 S2OH
A) Ask coach for specific instructions.
B) 30/20kg- Dips by ability
C+D) 42.5/30kg-Ring Dips
E) 50/35kg- Strict Ring Dips
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