W.O.D 25/3/18 March 24, 2018/in WOD /by YoniCrossFit WOD Strength: A) Backsquat 5x5xElements weight B+) Front squat – find new 5RM (+2.5kg from last week) Skill: Establish Max height box jump MetCon: For time 21-15-9 KB pushups SDHP Between each round perform frog jumps on stairs twice (modify to box jumps if neccessary) *ask coach for weights and mods /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-24 21:00:482018-03-06 11:40:18W.O.D 25/3/18
W.O.D 24/3/18 March 23, 2018/in WOD /by YoniCrossFit WOD 2018 Fifth and Last open event!! we start the event at 13:00, once last heat is done, we will BBQ & Beer on the patio and celebrate everyone’s hard work! come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!! /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-23 21:00:172018-03-23 15:23:25W.O.D 24/3/18
W.O.D 23/3/18 March 23, 2018/in WOD /by YoniCrossFit WOD Skill: Snatch *D&E Athletes work up to heavy triple T&G Metcon: for reps Tabata pushups Tabata situps Tabata DU Strength & Accessory WOD Strength: Viper Press 5-4-3-2-1 MetCon: 3RFT 10 Sandbag ground to shoulder (weight aby ability) 12 Burpee Push up STRICT 15 Russian KB Swings (UNBROKEN AHAP) Endurance W.O.D 50-40-30-20-10 HPC 30/20 Situp airsquat /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-23 08:15:362018-03-23 08:13:11W.O.D 23/3/18
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W.O.D 25/3/18
/in WOD /by YoniCrossFit WOD
Strength:
A) Backsquat 5x5xElements weight
B+) Front squat – find new 5RM (+2.5kg from last week)
Skill: Establish Max height box jump
MetCon: For time
21-15-9
KB pushups
SDHP
Between each round perform frog jumps on stairs twice (modify to box jumps if neccessary)
*ask coach for weights and mods
W.O.D 24/3/18
/in WOD /by YoniCrossFit WOD
2018 Fifth and Last open event!!
we start the event at 13:00, once last heat is done, we will BBQ & Beer on the patio and celebrate everyone’s hard work!
come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!!
W.O.D 23/3/18
/in WOD /by YoniCrossFit WOD
Skill: Snatch
*D&E Athletes work up to heavy triple T&G
Metcon: for reps
Tabata pushups
Tabata situps
Tabata DU
Strength & Accessory WOD
Strength:
Viper Press 5-4-3-2-1
MetCon: 3RFT
10 Sandbag ground to shoulder
(weight aby ability)
12 Burpee Push up STRICT
15 Russian KB Swings (UNBROKEN AHAP)
Endurance W.O.D
50-40-30-20-10
HPC 30/20
Situp
airsquat