WOD 16/10/18 October 15, 2018/in WOD /by Kaitlyn EggersCrossfit W.O.D In memory of David Ben Gurion, Israel’s first prime minister and the man who’s vision help build this state in its early days. He would have celebrated his 132st birthday october 16th this year. Happy birthday! Skill: Kipping HSPU MetCon: “Hazaken” In teams Of 2 complete for time: Run together to Ben Gurion House (ben guryon street #17) 132 Handstand Push Ups (i go you go) Run to Ben Gurion House *Ask coach for MOD. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-10-15 22:28:072018-10-15 22:28:07WOD 16/10/18
WOD 15.10.18 October 14, 2018/in WOD /by YoniCrossfit W.O.D Strength: A) Backsquat 5×5 elements weight B) Backsquat Find 5RM (add 2.5kg from last week) C,D,E) Squat Clean Find 3RM MetCon:For time *21*15*9 * run stairs – Pullups – Front Squat A) Jumping pullup-G squat 16/12 B) pullups/jumping-Gsquat 24/20 C) Plyo jumps (on stairs) plates)/pullups- FS 50/30 D) Plyo jumps- legless rope climb 2/1- FS 60/40 E) Plyo jumps- legless rope climb 2/1- FS 70/50 Strength Accessory W.O.D Strength: Weighted push ups Sumo Deadlift 5-5-5-5: +5*80% (from last set) Accessory: Strict curls 3-5*10-15 One arm shoulder KB/DB Press 3*10-15 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-10-14 23:49:262018-10-14 23:49:26WOD 15.10.18
WOD 14/10/18 October 13, 2018/in WOD /by Kaitlyn Eggers Crossfit W.O.D Strength: A) Shoulder press 5x5xEW B-E) Bench press 5x5x90% 5RM (All levels) MetCon: 3 RFT 400m Run 12 Clapping pushup 12 T2B 12 G-SQ 24/16 *12 Min timecap, modify accordingly *Ask coach for modifications /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Kaitlyn Eggers /wp-content/uploads/2015/09/cfta-logo3.png Kaitlyn Eggers2018-10-13 17:50:282018-10-13 17:56:00WOD 14/10/18
WOD 16/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
In memory of David Ben Gurion, Israel’s first prime minister and the man who’s vision help build this state in its early days. He would have celebrated his 132st birthday october 16th this year. Happy birthday!
Skill: Kipping HSPU
MetCon: “Hazaken”
In teams Of 2 complete for time:
Run together to Ben Gurion House (ben guryon street #17)
132 Handstand Push Ups (i go you go)
Run to Ben Gurion House
*Ask coach for MOD.
WOD 15.10.18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Backsquat 5×5 elements weight
B) Backsquat Find 5RM (add 2.5kg from last week)
C,D,E) Squat Clean Find 3RM
MetCon:For time
*21*15*9
* run stairs
– Pullups
– Front Squat
Strength Accessory W.O.D
Strength:
Weighted push ups
Sumo Deadlift
5-5-5-5: +5*80% (from last set)
Accessory:
Strict curls 3-5*10-15
One arm shoulder KB/DB Press 3*10-15
WOD 14/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength:
A) Shoulder press 5x5xEW
B-E) Bench press 5x5x90% 5RM (All levels)
MetCon: 3 RFT
400m Run
12 Clapping pushup
12 T2B
12 G-SQ 24/16
*12 Min timecap, modify accordingly
*Ask coach for modifications