WOD 23/6/15 June 22, 2015/in WOD /by cftaPre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Situps Situps: 0-1: 140 1-6: 210 6+: 280 Comp: 140 TTB Atarim Strength Front squat then Metcon 4 RFT: 5 thruster 50/30 10 KB Swing 15 diamond pushup 30 DU (order does not matter) Odd objects Strength Partner fireman carry squats (sub for sandbag if no safe partner is available) 3xME then Power Wod 400m Farmer carry AHAP (use 45kg dumbell, or use screw-able dumbells to make heavy weight) every time you put down the weight = 10 swing penalty 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 cfta2015-06-22 19:23:062015-06-22 19:23:06WOD 23/6/15
WOD 22/6/15 June 21, 2015/in WOD /by Maayan MoskowWorkout of the Day Tech: Hang clean Metcon: 14 min amrap: 6 burpee 12 goblet squat 18 jumping lunge 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 Moskow2015-06-21 19:32:242015-06-21 19:32:24WOD 22/6/15
WOD 21/6/15 June 20, 2015/in WOD /by Maayan MoskowWorkout of the Day Pre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Situps: 0-1: 140 1-6: 210 6+: 280 Comp: 140 TTB Strength: Weighted ring dips 8x3x5RM Skill: kipping pullup Metcon: 20-15-10-5 Pullup Goblet squat Intermediate CrossFit Complete at the OPEN GYM!!! Sholder+ankle mobility. Strict press 5×70% 3×75% 3×80% 2×85% Strict! ring dips 5×10 (add weight if needed), if you can perform sets of 10 so perform 10×5. MetCon: For time 1k run 100 walking lunges 1k run Post your scores to the Whiteboard. 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 Moskow2015-06-20 17:42:352015-06-20 17:42:35WOD 21/6/15
WOD 23/6/15
/in WOD /by cftaPre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
Atarim
Strength
Front squat
then
Metcon
4 RFT:
5 thruster 50/30
10 KB Swing
15 diamond pushup
30 DU
(order does not matter)
Odd objects
Strength
Partner fireman carry squats (sub for sandbag if no safe partner is available)
3xME
then
Power Wod
400m Farmer carry AHAP (use 45kg dumbell, or use screw-able dumbells to make heavy weight)
every time you put down the weight = 10 swing penalty
Post your results to the Whiteboard.
WOD 22/6/15
/in WOD /by Maayan MoskowWorkout of the Day
Tech:
Hang clean
Metcon:
14 min amrap:
6 burpee
12 goblet squat
18 jumping lunge
Post your scores to the Whiteboard.
WOD 21/6/15
/in WOD /by Maayan MoskowWorkout of the Day
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
Strength:
Weighted ring dips
8x3x5RM
Skill:
kipping pullup
Metcon:
20-15-10-5
Pullup
Goblet squat
Intermediate CrossFit
Complete at the OPEN GYM!!!
Sholder+ankle mobility.
Strict press 5×70% 3×75% 3×80% 2×85%
Strict! ring dips 5×10 (add weight if needed), if you can perform sets of 10 so perform 10×5.
MetCon:
For time
1k run
100 walking lunges
1k run
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.