WOD 23/7/15 July 22, 2015/in WOD /by Maayan Moskow Pick up your #KipForCure T-shirt TODAY! 75NIS, All proceeds go to IsrA.L.S.! Atarim 3×5 weighted pullup Metcon: 5 RFT 3BMU/6C2B 5+5 KB pushpress 10 airsquats Dizengoff Strength: 3×5 weighted pullup Metcon: 3 RFT 400m row 4 rounds of “cindy” Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-07-22 19:13:352015-07-22 19:13:35WOD 23/7/15
WOD 22/7/15 July 21, 2015/in WOD /by cftaDon’t forget! This Saturday, Kip For Cure!: https://www.facebook.com/events/593048780837792/ Sign Up Now on Mindbody! Mobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim / Dizingoff Strength: Barbell lunge 2xwarmup 3×5+5 add 2.5 kg from last week then Metcon: 9 min AMRAP 4 weighted pistol 12/8 6 Knee jump (scale to box jump) 8 TTB Intermediate WOD Independent Part: Quad+Hip mobility drills (15 min) Front Squat: 5×5 then Class: 19:00 15 min: Establish 1RM Clean. then “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups *9min time cap. 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 cfta2015-07-21 17:13:142015-07-21 17:13:14WOD 22/7/15
WOD 21/7/15 July 20, 2015/in WOD /by cftaMobility Don’t forget! This Saturday, Kip For Cure!: https://www.facebook.com/events/593048780837792/Atarim Sign Up Now on Mindbody! 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim 3xmax 1arm chinups/archer/strict chinups/negatives/supine row (by ability) Use difficulty that allows 3-5 reps then Metcon: 1200m run 40 situps 40 airsquat 40 pushups 800m run Dizingoff Strength: 3xmax 1arm chinups/archer/strict chinups/negatives/supine row (by ability) use difficulty that allows 3-5 reps then Metcon: 100KBS for time EMOM 3 BMU/C2B 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 cfta2015-07-20 17:54:382015-07-20 17:54:38WOD 21/7/15
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WOD 23/7/15
/in WOD /by Maayan MoskowPick up your #KipForCure T-shirt TODAY! 75NIS, All proceeds go to IsrA.L.S.!
Atarim
3×5 weighted pullup
Metcon:
5 RFT
3BMU/6C2B
5+5 KB pushpress
10 airsquats
Dizengoff
Strength:
3×5 weighted pullup
Metcon:
3 RFT
400m row
4 rounds of “cindy”
Post your scores to the Whiteboard.
WOD 22/7/15
/in WOD /by cftaDon’t forget!
This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizingoff
Strength:
Barbell lunge
2xwarmup
3×5+5
add 2.5 kg from last week
then
Metcon:
9 min AMRAP
4 weighted pistol 12/8
6 Knee jump (scale to box jump)
8 TTB
Intermediate WOD
Independent Part:
Quad+Hip mobility drills (15 min)
Front Squat: 5×5
then
Class: 19:00
15 min:
Establish 1RM Clean.
then
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
*9min time cap.
Post your results to the Whiteboard.
WOD 21/7/15
/in WOD /by cftaMobility
Don’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/Atarim
Sign Up Now on Mindbody!
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
3xmax
1arm chinups/archer/strict chinups/negatives/supine row (by ability)
Use difficulty that allows 3-5 reps
then
Metcon:
1200m run
40 situps
40 airsquat
40 pushups
800m run
Dizingoff
Strength:
3xmax
1arm chinups/archer/strict chinups/negatives/supine row (by ability)
use difficulty that allows 3-5 reps
then
Metcon:
100KBS for time
EMOM 3 BMU/C2B
Post your results to the Whiteboard.