Today we honor the memory of our national hero Ilan Ramon by celebrating his birthday in classic CrossFit fashion, a Hero WOD. Ilan Ramon was a decorated fighter pilot best known for being Israel’s first astronaut in space, manning the USS Colombia. Tragically, the spacecraft disintegrated upon re-entry on February 1st 2003 with all hands lost.
We thank Ilan for his service to his country throughout the years and for bringing a little piece of Israel into the vast void of outer space.
The numbers in today’s metCon represent landmarks in Ilan’s military service, 3 rounds represent the Colombia mission that took place in 2003. 72 push ups to represent the year he was drafted into the Airforce. 102 push-ups to represent the first tayeset (squadron) he served in, tayeset 102. 81 sit-ups represent the year he took part in operation “Opera” (the bombing of the Iraqi nuclear core). 97 air squats represent the year he made the decision to become a space pilot and begin training. 31 KB swings to represent total years of service to his country in the armed forces.
Strict Press Front Squat 5*(40-60%)-5-5-5; +5*90% (from last set) Accessory: Bulgarian Split Squats 3*8-12 (each leg) One arm KB/DB rows 3*10-15 (each arm)
W.O.D. 21.6.18
/in WOD /by Kaitlyn EggersMobility: Squat
Strength:
1) Back squat
2) Shoulder/bench press
MetCon: 12 minute AMRAP Ladder
1-1,2-2,3-3 etc
* ask coach for modifications, especially if you performed yesterdays hero WOD
Olympic Weightlifting W.O.D
W.O.D. 20.6.18
/in WOD /by Kaitlyn EggersToday we honor the memory of our national hero Ilan Ramon by celebrating his birthday in classic CrossFit fashion, a Hero WOD. Ilan Ramon was a decorated fighter pilot best known for being Israel’s first astronaut in space, manning the USS Colombia. Tragically, the spacecraft disintegrated upon re-entry on February 1st 2003 with all hands lost.
We thank Ilan for his service to his country throughout the years and for bringing a little piece of Israel into the vast void of outer space.
The numbers in today’s metCon represent landmarks in Ilan’s military service, 3 rounds represent the Colombia mission that took place in 2003. 72 push ups to represent the year he was drafted into the Airforce. 102 push-ups to represent the first tayeset (squadron) he served in, tayeset 102. 81 sit-ups represent the year he took part in operation “Opera” (the bombing of the Iraqi nuclear core). 97 air squats represent the year he made the decision to become a space pilot and begin training. 31 KB swings to represent total years of service to his country in the armed forces.
MetCon: “Ilan”
3 Rounds for time
* 50 minute time cap
Strength & Accessory W.O.D
Strength:
Strict Press
Front Squat
5*(40-60%)-5-5-5; +5*90% (from last set)
Accessory:
Bulgarian Split Squats 3*8-12 (each leg)
One arm KB/DB rows 3*10-15 (each arm)
Gymnastics W.O.D
Gymnastics
*Handstand Holds – 5xMax Effort
– 5-10 minutes walking/obstacle course practice
*Handstand Press – 5*3-5
(Free standing/P.ROM/Wall/Ground)
*Lever work – 5*3-5
(Full/Partial/Tuck/Arch Pull ups)
*5*5 Lever pulls
5*5 skin the cats
5*10 V-Ups
3*30s Ring Plank
W.O.D. 19.6.18
/in WOD /by Kaitlyn EggersCrossFit WOD
Mobility: OHS (shoulder/ ankle,hip)
Skill: Squat Snatch
Beginners: 20 min Practice
Advanced: 20 min 3 position snatch work up to heavy load
MetCon:
21-15-9
Olympic Weightlifting W.O.D