WOD 14/7/15 July 13, 2015/in WOD /by cftaMobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Strength: 5xMAX 1 arm chinup/archer/strict then Metcon: 3 RFT 200m sandbag run Then 3 rds of: 3 bar muscle up 5 HSPU 7 clapping pushup Dizengoff Strength: Establish 1 RM strict ring muscle up / weighted chinup then Metcon: 10-1,9-2,8-3.. Strict chinup Strict TTB perform 3 burpees between each round 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 cfta2015-07-13 17:27:542015-07-13 17:27:54WOD 14/7/15
WOD 13/7/15 July 12, 2015/in WOD /by Maayan MoskowAtarim Strength (15 min): Benchpress 0-1: 5×5 with weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1x3x95% 5x10x50% (time permitting) Metcon: 9 min AMRAP 7 pushpres 60 kg 14 pistols 21 DU Dizengoff Strength (15 min): Benchpress 0-1: 5×5 with weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1x3x95% 5x10x50% (time permitting) Metcon: 3 RFT 5 Wall Walks 10 Wallballs 15 ring dips/pushups 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 Moskow2015-07-12 19:40:582015-07-12 19:40:58WOD 13/7/15
WOD 12/7/15 July 11, 2015/in WOD /by Maayan MoskowAtarim Strength (15 min): Backsquat 0-1: 5×5 with weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1x3x95% 5x10x50% (time permitting) Metcon: i go u go: 40 thrusters 40/25 40 KB swing 40 HPC 40 HSPU Dizengoff Strength (15 min): Backsquat 0-1: 5×5 with weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1x3x95% Metcon: i go u go: 50 box jump 100 DU 100 KB swing 100 pushups 50 airsquats 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 Moskow2015-07-11 18:26:512015-07-11 18:26:51WOD 12/7/15
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WOD 14/7/15
/in WOD /by cftaMobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Strength:
5xMAX
1 arm chinup/archer/strict
then
Metcon:
3 RFT
200m sandbag run
Then 3 rds of:
3 bar muscle up
5 HSPU
7 clapping pushup
Dizengoff
Strength:
Establish 1 RM strict ring muscle up / weighted chinup
then
Metcon:
10-1,9-2,8-3..
Strict chinup
Strict TTB
perform 3 burpees between each round
Post your results to the Whiteboard.
WOD 13/7/15
/in WOD /by Maayan MoskowAtarim
Strength (15 min):
Benchpress
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
Metcon:
9 min AMRAP
7 pushpres 60 kg
14 pistols
21 DU
Dizengoff
Strength (15 min):
Benchpress
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
Metcon:
3 RFT
5 Wall Walks
10 Wallballs
15 ring dips/pushups
Post your scores to the Whiteboard.
WOD 12/7/15
/in WOD /by Maayan MoskowAtarim
Strength (15 min):
Backsquat
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
Metcon:
i go u go:
40 thrusters 40/25
40 KB swing
40 HPC
40 HSPU
Dizengoff
Strength (15 min):
Backsquat
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
Metcon:
i go u go:
50 box jump
100 DU
100 KB swing
100 pushups
50 airsquats
Post your scores to the Whiteboard.