WOD 2/4/15 April 1, 2015/in WOD /by cfta“Quickie” 3 RFT 800m Row 20 ring pushups 10 box jumps Atarim Technique Kb snatch then Metcon 100 KB snatch for time EMOM perform 5 ring dips Cashout 50 TTB for time 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 cfta2015-04-01 17:34:082015-04-01 17:34:08WOD 2/4/15
WOD 1/4/15 March 31, 2015/in WOD /by cftaAtarim Strength 5×5 per side barbel lunge then Metcon 9 min partner wod P1 – 12 Thruster 40/30 P2 – Amrap pullups then Cashout (time permitting) i go u go 50 HSPU 50 Pistols 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 cfta2015-03-31 17:36:512015-03-31 17:36:51WOD 1/4/15
WOD 31/3/15 March 30, 2015/in WOD /by Maayan MoskowQuickie WOD 5 RFT 15 KB swing 15 pushups on KB 15 pullups/ring rows Atarim Technique Bench press then Strength 20 min: 0-6 month: Establish 5 RM 6+ month: establish 1RM then all athletes perform 3×5 @ 85% (time permitting) then Metcon 3 round for reps 1 min ring pushups 1 min Row (C2) 1 min goblet squat 20/12 1min rest Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-03-30 17:12:292015-03-30 17:12:29WOD 31/3/15
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WOD 2/4/15
/in WOD /by cfta“Quickie”
3 RFT
800m Row
20 ring pushups
10 box jumps
Atarim
Technique
Kb snatch
then
Metcon
100 KB snatch for time
EMOM
perform 5 ring dips
Cashout
50 TTB for time
Post your results to the Whiteboard.
WOD 1/4/15
/in WOD /by cftaAtarim
Strength
5×5 per side
barbel lunge
then
Metcon
9 min partner wod
P1 – 12 Thruster 40/30
P2 – Amrap pullups
then
Cashout (time permitting)
i go u go
50 HSPU
50 Pistols
Post your results to the Whiteboard.
WOD 31/3/15
/in WOD /by Maayan MoskowQuickie WOD
5 RFT
15 KB swing
15 pushups on KB
15 pullups/ring rows
Atarim
Technique
Bench press
then
Strength 20 min:
0-6 month:
Establish 5 RM
6+ month:
establish 1RM
then
all athletes perform 3×5 @ 85% (time permitting)
then
Metcon
3 round for reps
1 min ring pushups
1 min Row (C2)
1 min goblet squat 20/12
1min rest
Post your results to the Whiteboard.