Daily WOD | CrossFit Tel Aviv

WOD 9/3/15

March 8, 2015/in WOD /by Maayan Moskow

Atarim
Technique:
front squat

Strength:
front squat

0-1 – est 5RM / sets of 5 with 80% of 5rm

1-6 – 3×5 (add 2.5kg from last week)

6+ – 1x5x75%
1x3x85%
1xMAXx95%
Metcon:
21-15-9
pistols (per leg)
pushup (any kind you want)
goblet squat 32/24
Situp (any kind you want)

Dizengoff
Technique:
Ring muscle up

Metcon:
15 min AMRAP

1-5 RMU (depending on skill level)

20 air squats

Gymnastics (21:15)
Handstands
Technique:
body alignment
B2G holds
C2G holds
(if needed, headstands)
C2W holds

Strength: 4 rds of 30 sec each
hollow body rocks
V-sits with leg rotations
Candle Sticks
L-sits or straight arm planks

Mobility:
banded dave durante shoulder warm up
wrist stretches
Scapula ROM
Where are you in the split?
intro to skin the cat

Post your scores to the Whiteboard.

WOD 8/3/15

March 7, 2015/in WOD /by Maayan Moskow

Morning Quickie (730)
20 min AMRAP:
10 Goblet squat
10 pushups
10

CrossFit Atarim
Strength:
floor press
0-1 – est 5RM / sets of 5 with 80% of 5rm

1-6 – 3×5 (add 2.5kg from last week)

6+ – 1x5x75%
1x3x85%
1xMAXx95%

Metcon:
For time:
800m run

then 3 rounds
30 diamond pushups
20 wallball
10 HSPU

CrossFit Dizengoff

Strength:
10 min EMOM
even 10 strict chinup
odd 10 strict ring dip

Metcon:
For time:
800m run

then 3 rounds
30 diamond pushups
20 wallball
10 HSPU

Intermediate
Skill: Bar MU
MetCon:
60 cal Row
50 DU
40 Wall Ball
30 Burpee
20 Pistols
10 Strict/kipping HSPU

Post your scores to the Whiteboard.

Workout of the Day
Open Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.

Post your scores to the Whiteboard.