Today we are performing our CrossFit Tel Aviv Hero WOD: “In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 40 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)
3/5/17
/in WOD /by Maayan MoskowStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift Establish 10RM (TOUCH&GO AREN”T PERMITTED)
C) Snatch Grip Deadlift establish 10RM
D) Snatch Pull ( Quality accent, use straps ) Establish 10 RM.
MetCon: 5RFT
20 Jumping Lunges
10 Goblet Squats
200m run
A) 12/8kg
B) 16/12kg
C) 24/16kg
D) 32/20kg
D+) 24kg*2 front rack/24kg.
WOD 2/5/17
/in WOD /by cftaAtarim:
“Murph”
1600m run
10 Rounds of
10 Pull ups
20 Push ups
30 Air squats
1600m Run
Dizzi:
For time
19 Broad jumps
69 Air Squats
69 Double Unders
69 V-ups
69 KB Swings 24/16kg
48 Burpees
WOD 1/5/17
/in WOD /by cfta“THE ELEVEN”
Today we are performing our CrossFit Tel Aviv Hero WOD: “In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 40 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)