W.O.D 10/3 March 9, 2018/in WOD /by YoniCrossFit WOD: 2018 Third open event!! 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 Yoni2018-03-09 21:00:312018-03-03 18:04:10W.O.D 10/3
W.O.D 9/3 March 8, 2018/in WOD /by YoniCrossFit WOD: Skill: Double unders Metcon: For time 50 OHS 300 Double unders Reps can be done in any order A) Ask coach for modifications. B) 30/20 + DU by ability C) 40/25 + DU D) 50/30 + only DU sets of 20+ count E) 60/42.5 + Only DU sets of 30+ count —————————————————- Endurance W.O.D: “Eva” 5RFT -800m run -30 American KBS 32/24 30 pullups ————————————————— Strength & Accessory WOD: Strength: Power Clean 3-3-3-2-2-1 One Arm Dumbbell Snatch 6-4-2-4-6 (each arm) MetCon: Row Mile For time. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-08 21:00:142018-03-03 18:03:11W.O.D 9/3
W.O.D 8/3 March 7, 2018/in WOD /by YoniCrossFit WOD: Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: in celebration of international womens day For time: “G.I Jane” 100 Burpee pullups *Ask coach for modifications Olympic Weightlifting W.O.D: TNG Power Snatch 4x8x50-60% Overhead Squat work up to 1RM Clean pull 3x3x100% | 3x2x115% Front squat 3x3x75% | 3x2x85% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Yoni /wp-content/uploads/2015/09/cfta-logo3.png Yoni2018-03-07 21:00:272018-03-08 06:58:30W.O.D 8/3
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W.O.D 10/3
/in WOD /by YoniCrossFit WOD:
2018 Third open event!!
Come to the box to participate in the intramural open, cheer your friends, make noise and have fun!!!
W.O.D 9/3
/in WOD /by YoniCrossFit WOD:
Skill: Double unders
Metcon: For time
50 OHS
300 Double unders
Reps can be done in any order
A) Ask coach for modifications.
B) 30/20 + DU by ability
C) 40/25 + DU
D) 50/30 + only DU sets of 20+ count
E) 60/42.5 + Only DU sets of 30+ count
—————————————————-
Endurance W.O.D:
“Eva”
5RFT
-800m run
-30 American KBS 32/24
30 pullups
—————————————————
Strength & Accessory WOD:
Strength:
Power Clean 3-3-3-2-2-1
One Arm Dumbbell Snatch 6-4-2-4-6 (each arm)
MetCon: Row Mile For time.
W.O.D 8/3
/in WOD /by YoniCrossFit WOD:
Strength:
A) Shoulder press 5x5xElements weight
B+) Shoulder press 5x5x90% of 5RM from monday
Metcon: in celebration of international womens day
For time: “G.I Jane”
100 Burpee pullups
*Ask coach for modifications
Olympic Weightlifting W.O.D: