WOD 22/9/15 September 21, 2015/in WOD /by Jake Miller*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)*** *** Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500*** *** Wednesday, 23/9: Yom Kippur: CLOSED*** Pre class Mobility: Atarim & Dizengoff: Skill Warmup: Double unders practice Strength: Squat / Pull / Push (ask coach what to do) MetCon: Monthly Throwdown Partner WOD Practice 80 Overhead Lunges (15/5) 120 Double Unders 80 Overhead Lunges 40 Pistols **Each partner must contribute at least 10% of each exercise. Intermediate: 31 Heroes WOD: 31 Minute AMRAP 8 thrusters (70/47.5) 6 Rope Climbs 11 Box Jumps /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-09-21 18:44:132015-09-24 17:25:13WOD 22/9/15
WOD 21/9/15 September 20, 2015/in WOD /by Jake Miller*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)*** *** Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500*** *** Wednesday, 23/9: Yom Kippur: CLOSED*** Pre class Mobility: https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim: Skill Warmup: 5 min AMRAP Double unders Strength: Squat / Pull / Push (ask coach what to do) MetCon: 20 min AMRAP 15 Pushpress 60/40 400m Run Intermediate: Rest Day Dizengoff: Skill Warmup: 5 min AMRAP DU Strength: Squat/pull/push (ask coach what to do) MetCon: 21-15-9 Burpee box jump Ring Dip KB Swing 24/16 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-09-20 18:41:492015-09-20 18:41:49WOD 21/9/15
WOD 20/9/15 September 19, 2015/in WOD /by Maayan Moskow*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)*** *** Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500*** *** Wednesday, 23/9: Yom Kippur: CLOSED*** Pre class Mobility Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim Technique: HPC Metcon: 15-10-5 HPC 60/40 Pullup HSPU Intermediate sunday WOD (complete at open gym) Mobility: shoulder (overhead position) + ankle (for squat) Accessory work: either KB strict press 4×8 or Ring HSPU 4xME Lateral raise 3×15-20 Triceps extension (bands) 100 reps Metabolic conditioning: Open 12.1 event: 7 min AMRAP Burpees (try to beat Ram Dover’s score of 126) Dizengoff Strength: Backsquat/pull/push (ask the coach what to do) Technique: kipping Pullup Metcon: 1-1-1 2-2-2 3-3-3 KB goblet squat HSPU Pullup /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-09-19 16:56:202015-09-19 16:56:20WOD 20/9/15
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WOD 22/9/15
/in WOD /by Jake Miller*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***
*** Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***
*** Wednesday, 23/9: Yom Kippur: CLOSED***
Pre class Mobility:
Atarim & Dizengoff:
Skill Warmup: Double unders practice
Strength: Squat / Pull / Push (ask coach what to do)
MetCon: Monthly Throwdown Partner WOD Practice
80 Overhead Lunges (15/5)
120 Double Unders
80 Overhead Lunges
40 Pistols
**Each partner must contribute at least 10% of each exercise.
Intermediate:
31 Heroes WOD:
31 Minute AMRAP
8 thrusters (70/47.5)
6 Rope Climbs
11 Box Jumps
WOD 21/9/15
/in WOD /by Jake Miller*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***
*** Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***
*** Wednesday, 23/9: Yom Kippur: CLOSED***
Pre class Mobility:
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim:
Skill Warmup: 5 min AMRAP Double unders
Strength: Squat / Pull / Push (ask coach what to do)
MetCon: 20 min AMRAP
15 Pushpress 60/40
400m Run
Intermediate:
Rest Day
Dizengoff:
Skill Warmup: 5 min AMRAP DU
Strength: Squat/pull/push (ask coach what to do)
MetCon: 21-15-9
Burpee box jump
Ring Dip
KB Swing 24/16
WOD 20/9/15
/in WOD /by Maayan Moskow*** NO TOTALFIT CLASSES THIS WEEK (evenings or mornings)***
*** Tuesday, 22/9: Erev Yom Kippur: CrossFit and Open Gym 600-1500***
*** Wednesday, 23/9: Yom Kippur: CLOSED***
Pre class Mobility
Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Technique:
HPC
Metcon:
15-10-5
HPC 60/40
Pullup
HSPU
Intermediate
sunday WOD (complete at open gym)
Mobility: shoulder (overhead position) + ankle (for squat)
Accessory work:
Metabolic conditioning:
Open 12.1 event:
7 min AMRAP Burpees
(try to beat Ram Dover’s score of 126)
Dizengoff
Strength: Backsquat/pull/push
(ask the coach what to do)
Technique: kipping Pullup
Metcon:
1-1-1 2-2-2 3-3-3
KB goblet squat
HSPU
Pullup