WOD 12/3/15 March 11, 2015/in WOD /by cftaQuickie WOD Wod: 3 Rds for time: 3 times up stairs 30 box jump 30 situps 30 goblet squat 30 DU Atarim “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *partition pullups,pushups and squats any way you want. If you’ve got a twenty pound vest or body armor, wear it. *SCALE if this your first time doing murph *come in early to perform tomorrows deadlifts. take tomorrow off *DO NOT RIP YOUR HANDS! 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 cfta2015-03-11 18:47:572015-03-11 18:47:57WOD 12/3/15
WOD 11/3/15 March 10, 2015/in WOD /by cftaAtarim Strength Shoulder press 0-1 – sets of 5 with weight from elements 1-6 – 3×5 (add 2.5kg from last week) 6+ – 1x5x75% 1x3x85% 1xMAXx95% then Metcon 15 min amrap 7 pushpress 60kg 200m run Competitors WOD 10 min 60/40 kg thruster ladder 1st min 1 rep 2nd min 2 reps 3rd min 3 reps then CASHOUT 200 DU+1k run. Dizengoff Strength i go u go 50 strict HSPU then Metcon 2 rounds for time: 20 Wallball 20 pushup 20 pullup 20 TTB 20 pistols 20 wide grip ring row perform 10 diamond pushups between each movement 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 cfta2015-03-10 18:37:362015-03-10 18:37:36WOD 11/3/15
WOD 10/3/15 March 9, 2015/in WOD /by cftaQuickie WOD Technique: KB swing WOD: 400m run: then 15min AMRAP 10 KB swing 10 TTB 10 Pushup Atarim Technique: squat clean (oly class does accessory work instead) then Metcon: 15 min FOR QUALITY! 5 Squat clean (70% 1RM / whatever coach prescribes you) 7 strict chinup 9 strict TTB Dizengoff Adi’s class.. 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 cfta2015-03-09 18:21:382015-03-09 18:21:38WOD 10/3/15
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WOD 12/3/15
/in WOD /by cftaQuickie WOD
Wod:
3 Rds for time:
3 times up stairs
30 box jump
30 situps
30 goblet squat
30 DU
Atarim
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*partition pullups,pushups and squats any way you want. If you’ve got a twenty pound vest or body armor, wear it.
*SCALE if this your first time doing murph
*come in early to perform tomorrows deadlifts. take tomorrow off
*DO NOT RIP YOUR HANDS!
Post your results to the Whiteboard.
WOD 11/3/15
/in WOD /by cftaAtarim
Strength
Shoulder press
0-1 – sets of 5 with weight from elements
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
then
Metcon
15 min amrap
7 pushpress 60kg
200m run
Competitors WOD
10 min 60/40 kg thruster ladder
1st min 1 rep
2nd min 2 reps
3rd min 3 reps
then
CASHOUT 200 DU+1k run.
Dizengoff
Strength
i go u go
50 strict HSPU
then
Metcon
2 rounds for time:
20 Wallball
20 pushup
20 pullup
20 TTB
20 pistols
20 wide grip ring row
perform 10 diamond pushups between each movement
Post your results to the Whiteboard.
WOD 10/3/15
/in WOD /by cftaQuickie WOD
Technique:
KB swing
WOD:
400m run:
then 15min AMRAP
10 KB swing
10 TTB
10 Pushup
Atarim
Technique:
squat clean (oly class does accessory work instead)
then
Metcon:
15 min FOR QUALITY!
5 Squat clean (70% 1RM / whatever coach prescribes you)
7 strict chinup
9 strict TTB
Dizengoff
Adi’s class..
Post your results to the Whiteboard.