Today, in light of the upcoming new year, we will host a lecture by Yoni on goal setting. yoni will go over what are good goals to set, how to plan out the strategy of accomplishing these goals, and the fine points of turning your dream into a goal into a reality.
after that we will make a toast to the new year and have some apple in honey, followed by a Partner WOD to celebrate the incoming Jewish new year 5778!
WOD 8/9/18
/in WOD /by Kaitlyn EggersToday, in light of the upcoming new year, we will host a lecture by Yoni on goal setting. yoni will go over what are good goals to set, how to plan out the strategy of accomplishing these goals, and the fine points of turning your dream into a goal into a reality.
after that we will make a toast to the new year and have some apple in honey, followed by a Partner WOD to celebrate the incoming Jewish new year 5778!
CrossFit WOD
Partner WOD For time:
400m Farmer carry
78 pullups
78 burpees
78 wallballs
78 deadlift 90/65
400m Farmer carry
WOD 7/9/18
/in WOD /by Kaitlyn EggersCrossFit WOD
Strength: Ring row (deficit/weighted) – 5×5-8 (RPE 8)
MetCon: For time
15-12-9-6-3
HPC 50/35
Pullup
12 min timecap
Endurance WOD
MetCon: For time
40-30-20-10
Double unders
Walking lunge
Ring pushup
AKBS swing 16/12
Strength & Accessory WOD
Strength:Power Clean 5*3*85% 1RM OR establish 1RM.
Accessory:
1) Ring Rows (deficit by ability) 4*10-15
2) One Arm KB/DB Strict Press 3*10-15
3) Svend Press 3-4*15-20 reps
WOD 6/9/18
/in WOD /by YoniCrossFit WOD
Strength/Skill: Hand Stand Push Up
All levels perform 8 sets of 3 reps with 5RM exercise from monday. If you missed monday, ask coach how to proceed.
Skill: DU/TU
MetCon: EMOM 16
Even: 4 KB OHS per side 24/16
ODD: Max Double/Triple unders
Olympic Weightlifting WOD