WOD 17/3/15
Quickie WOD
20min AMRAP
3 burpee
5 box jump
7 pushups
9 TTB
Atarim
Technique
Snatch
then
Metcon
FOR QUALITY:
EMOM 16
even – 3 squat snatch
Odd- 8 chinup
Dizengoff
Adi’s class !!
Post your results to the Whiteboard.
Posts
WOD 13/3/15
/in WOD /by cftaAtarim
Strength
deadlift
0-1 – sets of 5 with weight from elements
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
then
Metcon
12 min amrap:
ME KB swing AHAP
15 HRPU
Intermediate WOD
Skill for 15.3
then
then 1k run.
Post your results to the Whiteboard.
WOD 12/3/15
/in WOD /by cftaQuickie WOD
Wod:
3 Rds for time:
3 times up stairs
30 box jump
30 situps
30 goblet squat
30 DU
Atarim
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*partition pullups,pushups and squats any way you want. If you’ve got a twenty pound vest or body armor, wear it.
*SCALE if this your first time doing murph
*come in early to perform tomorrows deadlifts. take tomorrow off
*DO NOT RIP YOUR HANDS!
Post your results to the Whiteboard.
WOD 11/3/15
/in WOD /by cftaAtarim
Strength
Shoulder press
0-1 – sets of 5 with weight from elements
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
then
Metcon
15 min amrap
7 pushpress 60kg
200m run
Competitors WOD
10 min 60/40 kg thruster ladder
1st min 1 rep
2nd min 2 reps
3rd min 3 reps
then
CASHOUT 200 DU+1k run.
Dizengoff
Strength
i go u go
50 strict HSPU
then
Metcon
2 rounds for time:
20 Wallball
20 pushup
20 pullup
20 TTB
20 pistols
20 wide grip ring row
perform 10 diamond pushups between each movement
Post your results to the Whiteboard.
WOD 10/3/15
/in WOD /by cftaQuickie WOD
Technique:
KB swing
WOD:
400m run:
then 15min AMRAP
10 KB swing
10 TTB
10 Pushup
Atarim
Technique:
squat clean (oly class does accessory work instead)
then
Metcon:
15 min FOR QUALITY!
5 Squat clean (70% 1RM / whatever coach prescribes you)
7 strict chinup
9 strict TTB
Dizengoff
Adi’s class..
Post your results to the Whiteboard.
WOD 5/3/15
/in WOD /by cftaQuickie WOD
For time:
-lighthouse run
– 40 squats
– 40 situps
– 40 DU/SU
Atarim
Technique:
kipping pullup
& kipping HSPU
then
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups
Post your results to the Whiteboard.
WOD 4/3/15
/in WOD /by Maayan MoskowAtarim
Strength
Shoulder press
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
then
Metcon
15 Min Amrap
5 Pushpress 50/30
5 BMU
200m run (to carleton)
Intermediate WOD
Part 1
EMOM Ladder for 10 min
3 Front squats
*each min add 5-10 kg.
then
Part 2
12.1 OPEN
7 min AMRAP Burpee
Dizengoff
Metcon
Partner Wod
Partner 1:
400m run
Partner 2:
AMRAP OF
10 Ring pushup
10 pistols
10 situps
35 min
Post your results to the Whiteboard.
WOD 3/3/15
/in WOD /by Maayan MoskowQuickie WOD
20 min AMRAP
10 KB walking lunge
10 situps
5 burpees
Atarim
Technique:
Clean
then
Metcon:
12 min AMRAP
5 Clean 80/50
10 situp
15 Pushup
Dizengoff
Technique:
Ring muscle up
then
Metcon:
12 min AMRAP
2 RMU
4 HSPU
6 Wallball
8 TTB
Post your results to the Whiteboard.
WOD 27/2/15
/in WOD /by cftaAtarim
Skills 1100 – Ring muscle up
Strength
Deadlift
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85
then
Metcon
100 reverse OH lunges per leg 25/15
every 10 reps perform 3 burpee pullup
Intermediate WOD
Skill Work
then..
1 mile run !
Post your results to the Whiteboard.
WOD 26/2/15
/in WOD /by cftaAtarim
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball
Post your results to the Whiteboard.