WOD 25/8/15

August 24, 2015/in WOD /by Jake Miller

Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength: Push 5 sets by personal program
then

Metcon:
For time:
40 KB thruster (1arm)
30 1 leg box jump (alternating)
20 Pullup
10 Strict HSPU
5 Wallwalk

Dizengoff

Strength: Push 5 sets by personal program
then

Technique: rope climb
then

Metcon:
12Min AMRAP
1 rope climb
5 burpees
7 wallballs
9 Wallballs

Post your results to the Whiteboard.

WOD 21/8/15

August 20, 2015/in WOD /by cfta

Mobility

Atarim

Strength:
Legs & Pull (Superset)

Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with Pulls- 5 sets By personal program
then

Metcon: 18-15-12
Two hand KB Thruster
Pullup

Intermediate Crossfit

Independent part:
Shoulder mobility+warm up.
then

Class: 10:00.
12 min EMOM.
-Even min 5 strict HSPU
-Odd min 10 Strict toes to bar.
then

“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Dizingoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Technique: Kipping HSPU
then

Metcon: For time
50 HSPU
50 KB Swing 24/16
50 pullup

EMOM perform 4 burpees

Post your results to the Whiteboard.

WOD 20/8/15

August 19, 2015/in WOD /by cfta

Mobility

Atarim

Strength: Pull 5 sets by program

then

Technique: Kipping HSPU (handstand pushups)
then

“Maggie”

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Dizingoff

Strength: Push 5 sets by personal program

then

Technique: KB Overhead squat
then

Metcon: 3 Rounds for reps

Minute 1: OHS (R)*
Minute 2: Wallwalk
Minute 3: OHS (L)*

*24/16KG

Post your results to the Whiteboard.

WOD 19/8/15

August 18, 2015/in WOD /by cfta

Mobility

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Metcon: Partner WOD
P-1 – Max time Deadlift hold 100/70kg
P-2 – AMRAP burpee box jump

Intermediate Crossfit

Independent part:
Ankle&Quad mobility Front Squat Tempo (5-3-1) 5x3x105% Clean.
then

Class:19:00
Every 2 min perform. (14)
Hang clean+front squat
*add weight each set.
then

MetCon:
9 min AMRAP
6 deadlifts 100/70 kg
12 pistols
24 DU

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program

then

Metcon: Partner Wod
I Go u Go
100 DU
50 Wallballs
25 pullups
50 airsquats
100 situps

20 min time cap

Post your results to the Whiteboard.

WOD 18/8/15

August 17, 2015/in WOD /by Jake Miller

Atarim

Strength: Push 5 sets by program
then

Metcon:

16 min AMRAP
7 KB Pushpress(R)*
7 KB Pushpress (L)*
7 Swing
7 TTB
7 Jumping pullup

*32/24kg

Dizengoff

Strength:
Push 5 sets by personal program
then

Technique:
Ring muscle up transition
then

For quality.
8 sets:
5 Ring /Bar dips
7 Ring muscle up transtion (OR 5 ring strict muscle ups)
20m Crab walk

Post your results to the Whiteboard.

WOD 14/8/15

August 13, 2015/in WOD /by cfta

Atarim

Strength:
Legs & Pull
(supersets)

Deadlift:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
in groups of 3

for time:
60 Front squat
60 Shoulder to overhead
60 hang clean (power or squat)

60/40kg

Bar must not touch ground, if athletes set the bar down, the whole team performs 5 burpees. rotate & divide reps freely.

Intermediate

Independent part: Ankle mobility+warm up.

then

Class: August 2nd challenge WOD
100 DU
50 Pistols
25 deficit strict/any HSPU (20 kg )
50 wall balls 20/12 lb
100 DU

Dizengoff

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
150 KB Swing for time 24/16

EMOM:
1BMU/3pullup

Post your results to the Whiteboard.

WOD 13/8/15

August 12, 2015/in WOD /by cfta

Atarim

Strength:
Push day

Push (by athletes individual monthly goal):

Deficit HSPU or progression
5xME (90 sec rest between sets)

OR

Ring dips
8x3x5RM
(40-60 sec rest between sets)
then

“Grace”
30 reps for time:
Clean and Jerk (135 lbs)

Dizengoff

Strength:
Push

Push (by athletes individual monthly goal):

Deficit HSPU or progression
5xME (90 sec rest between sets)

OR

Ring dips
8x3x5RM
(40-60sec rest between sets)
then

Metcon:
3min AMRAP burpee pullup
1min Rest
3min AMRAP KB swing 24/16
1min Rest
3min AMRAP
Row for calories

Post your results to the Whiteboard.

WOD 12/8/15

August 11, 2015/in WOD /by cfta

Atarim

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:

12 min AMRAP:
35 DU
12 Goblet squats 32/24
9 TTB

Intermediate
Independent part:
Hip mobility+ankle.
Front tempo (5-3-1) squat: 5x2x105% 1RM Clean.
then

Class: 19:00

Establish max at: Deadlift+squat clean (12 min cap)
then

MetCon: 9 min AMRAP

20 Wall balls 20/12lb
15 Burpee over the bar
10 Deadlifts 80/50 kg (70/35)

Dizengoff

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
15 min AMRAP

10 pistols
35 DU
5 strict chinup

Post your results to the Whiteboard.

WOD 11/8/15

August 10, 2015/in WOD /by Jake Miller

Atarim / Dizengoff

Strength:
Push day

3 sets of Max Effort (90 sec rest between sets)

Deficit HSPU or progression

Technique:Technique:

KB OHS
then

Metcon:

3 RFT

10 KB OHS (R) 20/12
5 one arm pushup (L)
10KB OHS (L)
5 one arm pushup (R)

Post your results to the Whiteboard.

WOD 7/8/15

August 6, 2015/in WOD /by cfta

Atarim

Strength:

Deadlift

0-6: Fnd 5RM

6+:find 1RM

then

Metcon:

15-10-5

Deadlift 100/70

ring dips

Intermediate

Independent Part:

Shoulder mobility+warm up.

then

Class:10-00.

EMOM For 14 min:

-even min 3 RMU/Strict chin up

-odd min

3 Strict deficit/regular HSPU

then

MetCon:

20 min AMRAP:

1 legless rope climb

50 m Farmer carry 32/24 kg each hand

50 DU

Dizengoff

Strength:

Make up missed lifts

if none missed 5xMax deficit HSPU or modification of HSPU

then

Metcon:

In groups of three

100 KB swing (american) 24/16

100 TTB

100 Ring Pushups

100 goblet lunge 24/16

Post your results to the Whiteboard.

Posts

Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Dizengoff

Mobility

Atarim

Intermediate Crossfit

Dizingoff

Mobility

Atarim

Dizingoff

Mobility

Atarim

Intermediate Crossfit

Dizengoff

Atarim

Dizengoff

Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be