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, over 40 years ago.
All evening classes tomorrow are cancelled, except for one central 17:30 WOD to compete this Hero WOD together:
אימון הי”א includes 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, participants are given the opportunity to personally dedicate this part of the workout to the Olympic athletes. 11 squats, 11 burpee, 11 sit ups, 11 push ups in memory of the 11 murdered athletes. Participants then run back 2.2km. Upon arrival they complete 11 snatches (60/40kg); 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.
Map to Memorial:
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”
***The last class this evening will be 18:00-19:00 at Atarim in respect of Yom Hazikaron. There are NO evening classes at Dizengoff***
Gymnastic pull: By ability 1) 5* max reps ring rows 2) 5*3 Negative Pull ups 3) 5*6 Strict Pull ups (add weight if needed) DU: Practice (10 min tech drills) MetCon: In teams of 2 complete for time (By ability) 200 DU/SU 100 Toes 2 bar/K2E/ V-ups 1k run
WOD 12/5/16
/in WOD /by Maayan MoskowWe’ll be celebrating Yom Haatzmaut with a BEACH WOD at 16:00!
From 17:00-19:00 the “box” will be available for Open Gym use.
The grill will be lit: You are welcomed and encouraged to bring some food to throw on the grill and bring some beverages to drink!
WOD 11/5/16
/in WOD /by Maayan Moskow“The Eleven”
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, over 40 years ago.
All evening classes tomorrow are cancelled, except for one central 17:30 WOD to compete this Hero WOD together:
אימון הי”א includes 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, participants are given the opportunity to personally dedicate this part of the workout to the Olympic athletes. 11 squats, 11 burpee, 11 sit ups, 11 push ups in memory of the 11 murdered athletes. Participants then run back 2.2km. Upon arrival they complete 11 snatches (60/40kg); 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.
Map to Memorial:
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”
WOD 10/5/16
/in WOD /by Maayan Moskow***The last class this evening will be 18:00-19:00 at Atarim in respect of Yom Hazikaron. There are NO evening classes at Dizengoff***
Gymnastic pull: By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)
DU: Practice (10 min tech drills)
MetCon: In teams of 2 complete for time (By ability)
200 DU/SU
100 Toes 2 bar/K2E/ V-ups
1k run