WOD 5/1/15 January 4, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (20min): squat 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM then Metcon: Tabata goblet squat 32/24 1 min rest tabata hollow rocks CrossFit Dizengoff 18:15 Skills Class: Rowing Buy in: 5 min AMRAP DU then Technique: Handstand & Handstand walking then Metcon: 12 min amrap 4 wallwalk 6 squat box jump 8 pistols 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 Moskow2015-01-04 18:31:552015-01-04 18:31:55WOD 5/1/15
WOD 4/1/15 January 3, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (20min): Press 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM press then Metcon: 3 RFT 10 pushpress @ 60kg 8 situps 6 diamond pushup 4 pistols per leg CrossFit Dizengoff Buy in: 5 min AMRAP DU then Strength: 5 sets max reps strict chinup + max rep ring dips 2 min rest between sets aim for 5-12 reps scale up or down as needed then Metcon: 15-10-5 BMU* wallball K2E *scale to pullups/ ring rows x2 Intermediate CrossFit buy in: 5 rds 3 BMU 6 pistols 10 DU then Strength: 5 sets per side max reps 1 arm chinups/ archer pullups then Metcon: 3 RFT 20 TTB 15 Ring pushup 10 deficit HSPU 5 BMU 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 Moskow2015-01-03 19:19:222015-01-03 19:19:22WOD 4/1/15
WOD 3/1/15 January 2, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength (15minutes): complete any missed strength session from this week. if none missed perform 5 sets of max time plank with 40/20kg (scale down if you cannot perform at least 30 seconds) then Partner Wod: partner1 – 200m Farmer carry 24/16 partner2 – Amrap: -15WB -15pushup on ball -30 DU 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 Moskow2015-01-02 13:30:572015-01-02 13:30:57WOD 3/1/15
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WOD 5/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (20min):
squat
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM
then
Metcon:
Tabata goblet squat 32/24
1 min rest
tabata hollow rocks
CrossFit Dizengoff
18:15 Skills Class: Rowing
Buy in: 5 min AMRAP DU
then
Technique:
Handstand & Handstand walking
then
Metcon:
12 min amrap
4 wallwalk
6 squat box jump
8 pistols
Post your scores to the Whiteboard.
WOD 4/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM press
then
Metcon: 3 RFT
10 pushpress @ 60kg
8 situps
6 diamond pushup
4 pistols per leg
CrossFit Dizengoff
Buy in: 5 min AMRAP DU
then
Strength:
5 sets
max reps strict chinup + max rep ring dips
2 min rest between sets
aim for 5-12 reps scale up or down as needed
then
Metcon:
15-10-5
BMU*
wallball
K2E
*scale to pullups/ ring rows x2
Intermediate CrossFit
buy in:
5 rds
3 BMU
6 pistols
10 DU
then
Strength:
5 sets per side
max reps 1 arm chinups/ archer pullups
then
Metcon:
3 RFT
20 TTB
15 Ring pushup
10 deficit HSPU
5 BMU
Post your scores to the Whiteboard.
WOD 3/1/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength (15minutes): complete any missed strength session from this week.
if none missed perform 5 sets of max time plank with 40/20kg (scale down if you cannot perform at least 30 seconds)
then
Partner Wod:
partner1 – 200m Farmer carry 24/16
partner2 – Amrap:
-15WB
-15pushup on ball
-30 DU
Post your scores to the Whiteboard.