WOD 8/9/18

/in /by

Today, in light of the upcoming new year, we will host a lecture by Yoni on  goal setting. yoni will go over what are good goals to set, how to plan out the strategy of accomplishing these goals, and the fine points of turning your dream into a goal into a reality.

after that we will make a toast to the new year and have some apple in honey, followed by a Partner WOD to celebrate the incoming Jewish new year 5778!

 

CrossFit WOD

Partner WOD For time:

400m Farmer carry

78 pullups

78 burpees

78 wallballs

78 deadlift 90/65

400m Farmer carry

WOD 7/9/18

/in /by

CrossFit WOD

Strength: Ring row (deficit/weighted) – 5×5-8 (RPE 8)

 

MetCon: For time

15-12-9-6-3

HPC 50/35

Pullup

 

12 min timecap

 

Endurance WOD

MetCon: For time

40-30-20-10

Double unders

Walking lunge

Ring pushup

AKBS swing 16/12

Strength & Accessory WOD

Strength:Power Clean  5*3*85% 1RM OR establish 1RM.

Accessory:
1) Ring Rows (deficit by ability) 4*10-15
2) One Arm KB/DB Strict Press 3*10-15
3) Svend Press 3-4*15-20 reps

WOD 6/9/18

/in /by

CrossFit WOD

Strength/Skill: Hand Stand Push Up

All levels perform 8 sets of 3 reps with 5RM exercise from monday. If you missed monday, ask coach how to proceed.

 

Skill: DU/TU

 

MetCon: EMOM 16

Even: 4 KB OHS per side 24/16

ODD: Max Double/Triple unders

 

Olympic Weightlifting WOD

  1. Snatch 20 min to find 3RM TNG snatch
  1. HC 4x3x75% 3x3x85%
  2. Jerk from racks 6x3x80%
  3. Good morning 5x5x~3RM snatch
  4. Tempo backsquat 4-3pause-1 6x3x75-85% by feel

WOD 5/9/18

/in /by

CrossFit WOD

Strength:

A) Backsquat 5x5xElements weight

B) Backsquat 5x5x90% 5RM

C) Front rack lunge 5×3+3x5RM from last week

D+E) Front rack lunge 5×3+3×85% 3RM

 

MetCon: Half  “Mary”

10 min AMRAP

5 HSPU

10 pistols

15 pullups

 

*Ask coach for modifications

 

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

25 shoulder taps / side

 

Lever Holds – 5*12s

5*3 weighted Pull ups

 

3*10 Rows

3*10 T2B

3*10 Deficit Ring Rows

Strength & Accessory WOD

Strength:
Floor Press
Hall Pulls

5-5-5-5- (+5)*80% From Last set

MetCon: 21-15-9-15-21
Clapping/Plyo Push ups
KB Sumo DL high pullls 32/24kg

WOD 4/9/18

/in /by

CrossFit WOD

Strength: Ring row (deficit/weighted)
Find 5RM

MetCon: For time:
100m Suitcase carry (R)
50 Double unders
100m Suitcase carry (L)
40 KBS 32/24
100m Suitcase carry (R)
30 T2B
100m Farmer carry (L)

Olympic Weightlifting WOD

20 min to establish 1RM C&J
Snatch pull 5x5x100
Front squat+backsquat 3×7+13×60%1RM backsquat

WOD 3/9/18

/in /by

CrossFit WOD

Strength/Skill: Hand Stand Push Ups

Find 5RM by ability:

– Pike

– Partial ROM HSPU

– HSPU (strict)

– Deficit HSPU (strict)

– Ring HSPU progression

– Ring HSPU

 

MetCon:  4RFT

 

400m run

10 Pushpress 60/42.5

 

*ask coach for mods

WOD 2/9/18

/in /by

Strength:

  1. A) Deadlift 5x5xElements weight
  2. B) Deadlift Find 5RM (+5kg)
  3. C) SDL find 5RM
  4. D) SDL find 3RM
  5. E) SDL find 1RM

 

MetCon: Partner WOD

P-1 Plank (regular or side)

P-2 10 Rds of DT

12 Deadlift 70/50

9 HPC

6 S2OH

WOD 1/9/18

/in /by

CrossFit WOD

Skill: Double unders

MetCon 1: “Annie” For time

50-40-30-20-10

Double unders

Situps

 

MetCon 2: With partner

– 100 over the bar wallballs

– 100 partner pushups

WOD 31/8/18

/in /by

CrossFit  W.O.D

Strength: Weighted Pushups

A) 5x5x80-90% 5RM

B) 5x5x80-90% 5RM

C) 5x3x80-90% 3RM

D) 5x3x80-90% 3RM

E) 5x3x80-90% 3RM

 

MetCon: 5RFT
15 Double unders
10 Toes 2 bar
5 S2OH

A) SU-Vups-12/8kg KB
B) DU-K2E-30/20kg
C) 45/30kg
D) UNBROKEN DU – 60/42.5kg

 

Endurance W.O.D

MetCon: “Painstorm XII” 

same as Strength accessory (look below)

Strength & Accessory W.O.D


“Painstorm XII”

For Time

400 meter Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

50 Hang Power Snatches

400 meter Run

 

Perform all barbell movements with an olympic bar only (20/15 kg). Run without the bar.

WOD 30/8/18

/in /by

CrossFit  W.O.D

Strength: 

  1. A) Deadlift 5x5x Weight from elements class
  2. B) Deadlift 5x5x90% 5RM
  3. C) Hang Power Clean 6x3x90%3RM
  4. D) Squat clean 6x3x80-90% 3RM
  5. E) Squat clean 6x3x80-90% 3RM

Metcon: 9min AMRAP
5 Deadlifts
7 Burpee Box jumps
9 Wall balls

 

A-B) KBSx2

C) 80/50

D) 100/70

E) 120/95

 

Olympic weightlifting  W.O.D

 

  1. 20 min Est 3RM snatch
  1. 20 min to Est 1RM OHS
  2. Clean pull 5x3x100%
  3. Front squat 1+¼ 5x3x75%