WOD 6/3/15 March 5, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength Deadlift 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% Metcon: 5 Rds for quality ME KB swing AHAP* immediately followed by 50m all out sprint * work with a weight that you can perform 8-15 reps Intermediate CrossFIt 15.2 Specifici Skill work then 1k run. 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 Moskow2015-03-05 20:11:572015-03-05 20:11:57WOD 6/3/15
WOD 5/3/15 March 4, 2015/in WOD /by cftaQuickie WOD For time: -lighthouse run – 40 squats – 40 situps – 40 DU/SU Atarim Technique: kipping pullup & kipping HSPU then “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups 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 cfta2015-03-04 18:36:202015-03-04 18:36:20WOD 5/3/15
WOD 4/3/15 March 3, 2015/in WOD /by Maayan MoskowAtarim Strength Shoulder press 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% then Metcon 15 Min Amrap 5 Pushpress 50/30 5 BMU 200m run (to carleton) Intermediate WOD Part 1 EMOM Ladder for 10 min 3 Front squats *each min add 5-10 kg. then Part 2 12.1 OPEN 7 min AMRAP Burpee Dizengoff Metcon Partner Wod Partner 1: 400m run Partner 2: AMRAP OF 10 Ring pushup 10 pistols 10 situps 35 min 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 Moskow2015-03-03 17:41:502015-03-03 17:41:50WOD 4/3/15
Scroll to top
WOD 6/3/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength Deadlift
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
Metcon:
5 Rds for quality
ME KB swing AHAP*
immediately followed by 50m all out sprint
* work with a weight that you can perform 8-15 reps
Intermediate CrossFIt
15.2 Specifici Skill work
then 1k run.
Post your scores to the Whiteboard.
WOD 5/3/15
/in WOD /by cftaQuickie WOD
For time:
-lighthouse run
– 40 squats
– 40 situps
– 40 DU/SU
Atarim
Technique:
kipping pullup
& kipping HSPU
then
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups
Post your results to the Whiteboard.
WOD 4/3/15
/in WOD /by Maayan MoskowAtarim
Strength
Shoulder press
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
then
Metcon
15 Min Amrap
5 Pushpress 50/30
5 BMU
200m run (to carleton)
Intermediate WOD
Part 1
EMOM Ladder for 10 min
3 Front squats
*each min add 5-10 kg.
then
Part 2
12.1 OPEN
7 min AMRAP Burpee
Dizengoff
Metcon
Partner Wod
Partner 1:
400m run
Partner 2:
AMRAP OF
10 Ring pushup
10 pistols
10 situps
35 min
Post your results to the Whiteboard.