Posts

WOD 5/2/15

/in /by

Atarim

Technique:

Power clean
then

Metcon:

“Power Clean Party”
(credit to rob orlando for this one)

EMOM complete 1 power clean
Men — Start at 60 kg pounds and increase by 5kg per minute until you hit 100. Once you hit 100 kg increase by 2.5 kg per minute until you fail a rep.
Women — Start at 30 kg and increase by 5 kg per minute until you hit 70kg. Once you hit 70 kg increase by 2.5 kg per minute until you fail a rep.
Men — if your 1RM is less than 100 pounds then start at 60 kg and increase by 2.5 kg pounds per minute until you miss a rep.
Women — if your 1RM is less than 70 kg then start at 30 kg and increase by 2.5 kg per minute until you miss a rep.

Post your results to the Whiteboard.

WOD 4/2/2015

/in /by

Atarim

Strength

(25min)
Press
0-1 month training experience:
practice sets of 5 with weight from elements

1-6:
5 x 5 add 2.5 kg from last week

6+
1 Warmup set
1 x 5 x 75%
1 x 3 x 85%
1 x MAX x 95% *
5 x 10 x 50%

*use spotter to force 2 extra reps
then

Metcon

EMOM 12:

even: 6 strict ring dip

odd: 6 strict chinup

Competitors WOD

CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups

 

Dizengoff

Skills 1815 – Handstands

Metcon:

for time:

400m run
200m row
100 DU
75 squat
60 situps
50 pushups
40 toes to bar
30 ringdip
20m handstand walk/shoulder taps
10 muscle up

*order does not matter

Post your results to the Whiteboard.

WOD 3/2/15

/in /by

Atarim

Technique:

RMU
then

Metcon:

3 RFT:
9 RMU
7 Pistols per leg
5 TTB

 

 

Dizengoff

Strength

perform 1 set set of max effort strict pullups

then

EMOM 10 perform 40% of max
then

Metcon:

3 RFT
800m run
25 ring pushups

Post your results to the Whiteboard.

WOD 30/1/15

/in /by

Atarim10895007_837389069650945_1919619305_a

Skills 1100 – HSPU & pistols

Strength 15min:

Deadlift

0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then

Metcon:

For time

50 KB swings 24/16
50 pistols (25 right, 25 left)

perform as many reps as possible unbroken. every time you stop perform 7 HRPU

 

 

Intermediate WOD

Strength same as regular class.
then

MetCon:

14.1 OPEN.
10 min AMRAP
30 DU
15 Snatches (G2OH) 35/25 kg.

Post your results to the Whiteboard.

WOD 29/1/15

/in /by

fran1Atarim

Strength

15 min to complete missed strength or to perform deadlift if you aren’t training on Friday.
then

“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Post your results to the Whiteboard.

WOD 28/1/15

/in /by

Atarim

download

Strength

15min of :
Press
0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then

MetCon:

3RFT

1 Pushpress 60/40
3 pullup
2 Pushpress
3 pullup
5 Pushpress
3 Pullup

(all reps should be heavy but unbroken)
then

Cashout:
I go u go 40 HSPU

 

Competitors WOD
Come 20-30 min earlier for independent warmup: Ankle mobility, MU&cleans.

“Nasty Girls V2”

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups (ring)
10 hang power cleans, 175 / 115 lb.

(NO SCALING)
20 min time cap!

 

Dizengoff

 

Skills 1815 – Kipping pullup & Bar muscle up

 

Technique:

Handstand Walking
then

Metcon:

3 RFT
75 DU
HS walk across gym / 30 shoulder taps / 5 Wallwalk

Post your results to the Whiteboard.

WOD 27/1/15

/in /by

Atarim657c0726c5353ec580b75fc32576d1f3cdd0fa23eee53524bd6b12138bc1751f

Strength:

Weighted RMU / Weighted chinup 5 x 5
then

MetCon:

For time:

– lighthouse run
– TTB
– 30 ring dips
– 30 KB snatch 16/12
– 30 KB SDHP 32/24
– 30 HSPU
– 30 pullup
– 90 DU

 

Dizengoff

Skills 1815 – HS walking

Technique:

RMU
then

Metcon:

9-7-5
RMU
strict TTB
HSPU

Post your results to the Whiteboard.

WOD 23/1/15

/in /by

Workout of the Day47e74fe8e6cdd870adf62d86fcef68454cf6c222b993c601a4a6f08b281a6117

Strength (15min):

Deadlift

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

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

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12-9-6
OHL 25/15
KB swing AHAP (32/24)
BMU

Intermediate CF
Buy in 5 min AMRAP DU
then

Strength:

Deadlift:

1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

21-15-9
KB Front squat 50/35
HSPU
box jump 60/40

Post your results to the Whiteboard.

WOD 22/1/15

/in /by

Workout of the Dayrandy

Technique

Power snatch
then

“Randy”
For time:
75 Power Snatches (35/25kg)

Post your results to the Whiteboard.

WOD 21/1/15

/in /by

Atarim

Strength (15min):

Press

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

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

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12 min AMRAP:
5 strict chinup
10 OHS 30/20 kg
15 Wallballs

Competitors

“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

 

Dizengoff

Skills 1815 – Double unders

Technique:

Handstand
then

Metcon:

3 RFT
400m run
15 HSPU
20 TTB

Post your results to the Whiteboard.