אימון הי”א
Today we are performing our CrossFit Tel Aviv Hero WOD: “In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 40 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)
WOD 24/4/15
/in WOD /by Maayan MoskowWorkout of the Day
Technique:
sumo deadlift
Strength:
sumo deadlift
0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM
6+ Est 1RM
Metcon:
20 min AMRAP
5 OHS 60 KG / goblet squat 32/24
10 HSPU
10 box jump
Intermediate CrossFit
Deficit strict HSPU 5×5
MetCon: “Mary” 20 min AMRAP
5 HSPU
10 pistols
15 Pull ups
Post your scores to the Whiteboard.
WOD 23/4/15
/in WOD /by Maayan MoskowOpen gym
Recommended strength:
complete missed lifts (5/1RM shoulder press)
if not missed, perform 5×5 ring dips (weighted)
WOD 22/4/15
/in WOD /by cftaאימון הי”א
Today we are performing our CrossFit Tel Aviv Hero WOD: “In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, 40 years ago.
אימון הי”א included aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, athletes perform 11 pistols and 11 HR push ups in memory of the 11 murdered athletes. Participants then run back 2.2km, upon arrival they complete 11 snatches; an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved. This is an annual tradition.
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
2.2 km run to monument
11pistols
11HRPU
2.2 km run back
11 snatch 60kg
11mx2 sandbag carry
agility ladder drill
sandbag toss into tire 3 attempts (if missed repeat agillity ladder and try again)
Post your results to the Whiteboard.