WOD 2/9/15 September 1, 2015/in WOD /by cftaPre class Mobility Atarim Strength: Legs & Pull Backsquat 0-1: 5×5 with weight from elements class 1-6: 5×5 Find new 5RM Wendler: Establish new 1RM Superset with personal pullup program then Metcon: 3 RFT 12 HC+Pushpress 50/35* 30 DU 12 burpee *min weight: 40/25, scale to swing & clapping pushup Intermediate Complete at open gym Hip flexors and ankle mobility. then Every 2 min for 20 min perform. Squat clean+thruster+jerk * add weight each set then “Karen” For time: 150 Wall-ball shots Dizengoff Strength: Legs & Pull Backsquat* 0-1: 5×5 with weight from elements class 1-6: 5×5 Find new 5RM Wendler: Establish new 1RM * have coach spot you on Max attempts Superset with personal pullup program then Metcon: 9 min Ascending ladder: 1-1, 2-2 etc Box jump Ring muscle up/Chinup Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-09-01 16:57:492015-09-01 16:57:49WOD 2/9/15
WOD 1/9/15 August 31, 2015/in WOD /by Jake MillerPre class Mobility Atarim Strength: push 5 sets by personal program then Metcon For quality: Tabata KB Pushpress Switch sides each interval, go AHAP, even at the expense of completing more reps then Cashout: ME weighted plank 25/15kg. 3 attempts Dizengoff Strength: push 5 sets by personal program then Technique: Pistol Mobility then Metcon: 2 Rds for time: 1min max ring Pushups 1min Max airsquats 1min Max burpees 1min Max plank Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-08-31 16:45:362015-08-31 16:45:36WOD 1/9/15
WOD 31/8/15 August 30, 2015/in WOD /by Jake MillerMobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim Strength: Legs & Pull Backsquat 0-1: 5×5 with weight from elements class 1-6: Find new 5RM / 3×5 if you trained heavey yesterday (Find 5RM on wednesday) Wendler: Establish new 1RM / 3×5 if you trained heavy yesterday (Find 1RM on wednesday) Superset with personal pullup program Metcon: 10 minutes in Pairs P-1 20 Goblet Squat P-2 AMRAP of: 3 BMU 5 HSPU 7 Burpee Rotate Freely, count total rounds and reps of AMRAP, P-1 continues where partner 2 Left off Dizengoff Strength: Legs & Pull Backsquat 0-1: 5×5 with weight from elements class 1-6: 5×5 Find new 5RM Wendler: Establish new 1RM Superset with personal pullup program Metcon: 10 minutes in groups of three P-1 Max effort Row P-2 Max Effort Double under P-3 AMRAP of: 2 BMU/C2B 4 T2B 6 Clapping pushup 8 Jumping lunge (4 per side) Rotate Freely, count total rounds and reps of AMRAP, P-2 continues where partner 3 Left off /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-08-30 18:14:222015-08-30 18:14:22WOD 31/8/15
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WOD 2/9/15
/in WOD /by cftaPre class Mobility
Atarim
Strength: Legs & Pull
Backsquat
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
Superset with personal pullup program
then
Metcon: 3 RFT
12 HC+Pushpress 50/35*
30 DU
12 burpee
*min weight: 40/25, scale to swing & clapping pushup
Intermediate
Complete at open gym
Hip flexors and ankle mobility.
then
Every 2 min for 20 min perform.
Squat clean+thruster+jerk * add weight each set
then
“Karen”
For time:
150 Wall-ball shots
Dizengoff
Strength: Legs & Pull
Backsquat*
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
* have coach spot you on Max attempts
Superset with personal pullup program
then
Metcon:
9 min Ascending ladder: 1-1, 2-2 etc
Box jump
Ring muscle up/Chinup
Post your results to the Whiteboard.
WOD 1/9/15
/in WOD /by Jake MillerPre class Mobility
Atarim
Strength: push 5 sets by personal program
then
Metcon For quality:
Tabata KB Pushpress
Switch sides each interval, go AHAP, even at the expense of completing more reps
then
Cashout:
ME weighted plank 25/15kg. 3 attempts
Dizengoff
Strength: push 5 sets by personal program
then
Technique:
Pistol Mobility
then
Metcon:
2 Rds for time:
1min max ring Pushups
1min Max airsquats
1min Max burpees
1min Max plank
Post your results to the Whiteboard.
WOD 31/8/15
/in WOD /by Jake MillerMobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Strength: Legs & Pull
Backsquat
0-1: 5×5 with weight from elements class
1-6: Find new 5RM / 3×5 if you trained heavey yesterday (Find 5RM on wednesday)
Wendler: Establish new 1RM / 3×5 if you trained heavy yesterday (Find 1RM on wednesday)
Superset with personal pullup program
Metcon: 10 minutes in Pairs
P-1 20 Goblet Squat
P-2 AMRAP of:
3 BMU
5 HSPU
7 Burpee
Rotate Freely, count total rounds and reps of AMRAP, P-1 continues where partner 2 Left off
Dizengoff
Strength: Legs & Pull
Backsquat
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
Superset with personal pullup program
Metcon: 10 minutes in groups of three
P-1 Max effort Row
P-2 Max Effort Double under
P-3 AMRAP of:
2 BMU/C2B
4 T2B
6 Clapping pushup
8 Jumping lunge (4 per side)
Rotate Freely, count total rounds and reps of AMRAP, P-2 continues where partner 3 Left off