W.O.D. 29.6.18

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Crossfit WOD

Skill: Handstand practice by coaches prescription

MetCon: For time

  • 30m HS Walk
  • 30 Pullup
  • 30 situps
  • 20m HS walk
  • 20 pullup
  • 20 situps
  • 10m HSwalk
  • 10 pullup
  • 10 situps

Modify HSW to Wall walks by ability

 

Strength & Accessory W.O.D

Power Clean 3-3-3-3-3
Strict (back to wall) biceps curls
Establish 5RM (Try up to full failure)

MOBILITY PRACTICE:
https://www.youtube.com/watch?v=FSSDLDhbacc&t=1049s

Endurance W.O.D

“Glen”

For Time
– 30 Clean and Jerks (60/45)
– 1 mile Run
– 10 Rope Climb (15 ft)
– 1 mile Run
– 100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

W.O.D 28.6.18

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Crossfit WOD

Skill Warm-up:

OHS x10

Drop snatch x10

Hang snatch x10

Strength:

  1. Shoulder press 5x5xEW
  2. Bench press 5x5x90%

MetCon: for time

14-12-10

  1. Ask coach
  2. 35/25
  3. 42.5/30
  4. 50/35 / Weighted pistol 8/4
  5. 60/42.5 / Weighted pistol 12/8

Olympic Weightlifting W.O.D

  1. Snatch Find 1 RM (30 Min)
  2. Pushpress 5-5-3-3-1
  3. Front Squat find 1RM
  4. Good morning 4x8x50% 1RM Front squat

W.O.D. 27.6.18

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Crossfit WOD

Mobility: Squat

Strength:

  1. Back squat 5x5xew
  2. Back squat 5x5x90%

MetCon: “tu beav” partner WOD

For time: in teams of 2

– 400m run together

– 50 Wallballs (can be done to each other over pullup bar)

– 50 Wallball situps

– 50 partner push-ups

– 400m run

Strength & Accessory W.O.D
Strength:
Strict press
Front Squat
Establish 5RM (Try up to full failure)

MetCon:
9min AMRAP.

  • 8 Double Kb Cleans
  • 6 Front rack KB Squats (weights by ability)
  • 4 Strict Burpee Push ups

Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**5*5 Lever pulls

5*5 skin the cats

5*10 Hollw Rocks

5*10 V-ups

3*10 Tuck ups

W.O.D. 26.6.18

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CrossFit WOD

Strength: Snatch Find 1RM (ask coach for specific instructions)

MetCon: For time

30-20-10

  • American KBS 24/16
  • T2B
  • Pushup

* ask coach for modifications

Olympic Weightlifting W.O.D

  1. Clean & Jerk 30 min find 1 RM
  2. Establish Max height Box jump
  3. Snatch pull 5x3x100%
  4. Back squat 5x3x85%

 

W.O.D. 25.6.18

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CrossFit WOD

Strength:

  1. Shoulder press 5x5xEW
  2. Find 5RM Bench press

Skill: Handstand practice by coach prescription

MetCon: 8 Min AMRAP (by ability)

  • 5 Ring dips
  • 5 pullups

EMOM stop and perform 3 burpees

Strength & Accessory W.O.D

Strength:

– Floor press
– Sumo deadlift
Establish 5RM (Try up to full failure)

MetCon:
“Karen”
150 wall Balls

Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**AMRAP Accessory/ core by coaches prescription

W.O.D. 24.6.18

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CrossFit WOD

Strength:

A) Backsquat 5x5xEW

B+) Backsquat Find 5RM

MetCon: “The Atomic Ant”

(Sharon’s Birthday WOD)

For time:

Reps can be done in any order athlete wants

W.O.D. 23.6.18

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Happy Birthday Coach Yoni!

Skill: Snatch practice

MetCon: For time

15-10-5

Snatch 50/35

Handstand walk 10m

 

*Ask coach for modification

W.O.D 22.6.18

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Crossfit W.O.D.

Skill: Handstand practice by coaches prescription

MetCon: 9min AMRAP

In teams of 2 perform 3 Rounds for reps of:
200m Partner/Sandbag carry
30 KB Swings AHAP
20 Burpees

Strength & Accessory W.O.D

Power/Split Clean 3-3-3-3-3
Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*90% (from last set)

MetCon: (Same as CF MetCon)

In teams of 2 perform 3 Rounds For reps of
9min AMRAP
200m Partner/Sandbag carry
30 KB Swings AHAP
20 Burpees

Endurance W.O.D

“Chris Kyle”

3 Rounds for Time

– 40 Kettlebell Swings (24/16kg)

– 40 Box Jumps (60/50cm)

– 40 Thrusters (35/25)

– 40 Elevated Push-ups (feet on 60/50cm box)

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

W.O.D. 21.6.18

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Mobility: Squat

Strength:

1) Back squat

  1. 5x5xew
  2. 5x5x90%

2) Shoulder/bench press

  1. Shoulder press 5x5xEW
  2. Bench press 5x5x90%

 

MetCon: 12 minute AMRAP Ladder

1-1,2-2,3-3 etc

  • Thruster 42.5/30
  • Pullup

* ask coach for modifications, especially if you performed yesterdays hero WOD

Olympic Weightlifting W.O.D

  1. Snatch complex: Snatch pull + hang snatch + snatch balance + snatch balance- start at 60% add weight each set until failure
  2. Hang snatch: 3x3x75% 3x2x85%
  3. Front rack lunge 3×3+3×60% | 3×3+3×70% (1RM back squat)
  4. Clean pull 5x5x85%

W.O.D. 20.6.18

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Today we honor the memory of our national hero Ilan Ramon by celebrating his birthday in classic CrossFit fashion, a Hero WOD. Ilan Ramon was a decorated fighter pilot best known for being Israel’s first astronaut in space, manning the USS Colombia. Tragically, the spacecraft disintegrated upon re-entry on February 1st 2003 with all hands lost.

We thank Ilan for his service to his country throughout the years and for bringing a little piece of Israel into the vast void of outer space.

The numbers in today’s metCon represent landmarks in Ilan’s military service, 3 rounds represent the Colombia mission that took place in 2003. 72 push ups to represent the year he was drafted into the Airforce. 102 push-ups to represent the first tayeset (squadron) he served in, tayeset 102. 81 sit-ups represent the year he took part in operation “Opera” (the bombing of the Iraqi nuclear core). 97 air squats represent the year he made the decision to become a space pilot and begin training. 31 KB swings to represent total years of service to his country in the armed forces.

MetCon: “Ilan”

3 Rounds for time

* 50 minute time cap

Strength & Accessory W.O.D
Strength:

Strict Press
Front Squat
5*(40-60%)-5-5-5; +5*90% (from last set)

Accessory:
Bulgarian Split Squats 3*8-12 (each leg)
One arm KB/DB rows 3*10-15 (each arm)

Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

*5*5 Lever pulls

5*5 skin the cats

5*10 V-Ups

3*30s Ring Plank