choose wisley

 
Omry Peled  
 
יולי 31, 2015  

DBWOD

As Many Rounds as Possible in 24 Minutes:

12 Dumbbell Deck Power Snatch

12 Dumbbell Single-Arm Push Press

12 Two-Point Row

12 Lateral Hop over Dumbbell

Special Timing Protocol:

Use a timer set for 40 seconds of work / 20 seconds of rest.   Perform movements and reps (in order) during each 40-second work interval.  No work is performed in the 20-second rest period.  This means you will have 24 total work periods of 40 seconds and 24 total rest periods of 20 seconds during this workout.

Post load and completed and partial rounds to Comments.

Strongman

Tabata double KB swings to eye level — keep a running total of reps

Rest 4 minutes

Tabata KB swings(fully overhead) with a single KB — keep a running total of reps

Men use a pair of 53’s for the first tabata and use a single 53 for the second tabata.

Women use a pair of 35’s for the first tabata and use a single 35 for the second tabata.

Endurance

200 KTB swings for time

every 2min perform 7 burpees

 

PUSH & PULL

 
Omry Peled  
 
יולי 30, 2015  

PIC COURTESY OF THE CROSSFIT GAMES

WOD

Skill

Bar muscle ups

15-10-6 reps for time of:
Thrusters 60/40kg
Bar muscle-ups

Weightlifting

1RM snatch!

Think outside the box

 
Omry Peled  
 
יולי 29, 2015  

pic courtesy of the CrossFit Games!

WOD

in couples – for time:

1.6km farmer carry

use DB or KTB in weight you can mange saftly!

Cash out

75 hollow rocks

75 superman rocks

Endurance

metcon #1

in couples, 10min:

Athlete #1 runs 200m

Athlete #2 holds a plank position

-5min rest

metcon #2

10min EMOM 10 box jumps

bodyweigt

 
Omry Peled  
 
יולי 28, 2015  

pic courtesy of the CrossFit-Games

WOD

10min AMRAP strict pull ups / legless rope climb

5min rest

10min EMOM, of:

15 jump squats

5min rest

TABATA hollow holld

DT

 
Omry Peled  
 
יולי 27, 2015  

pic courtesy of the crossfit games!

WOD

DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 70kg., women use 50kg

Endurance

10 RFT, of:

9 deadlifts
6 hang power cleans
3 push jerks
Men use 40kg, women use 25kg

ערב הקרנת גמר ה-CF Games ואסאדו במועדון :)

 
Omry Peled  
 
יולי 26, 2015  

PIC COURTESY OF THE CROSSFIT GAMES

שבוע טוב גורילות :)
את השבוע המצויין הזה נפתח באימון זוגות, הקרנה של גמר משחקי הקרוספיט העולמיים ואסאדו (למי שנרשם ושילם).

לו"ז לצפייה:
Sunday 7/26
19:00 – 20:45 TBA (Team)
20:45 – 24:50 TBA (Individual Men)
20:45 – 24:50 TBA (Individual Women)
11:00 – 24:00 TBA (Team)
24:30 – 4:00 TBA (Individual Men)
24:30 – 4:00 TBA (Individual Women)

בשר מתחיל לרדת מהגריל סביב 19:00…

 

אימוני הבוקר מתקיימים כרגיל
בשעות אחה"צ יתקיימו אימוני קבוצות בשעות:

16:30 – נוער
17:30
18:30
19:30
20:30

לא נאפשר עבודה חופשית בשעות אחה"צ!!!

WOD

Skill

HSPU

In couples, 16min AMRAP:

Atlete #1 – wall balls

Athlete #2 – double unders

*switch every min with the sound of the bip!

**score is the total amount of reps performed in boath stations

hauling

 
Omry Peled  
 
יולי 25, 2015  

WOD

for time:

4 rounds of:

30M DB suit case carry

60m shuttle run

-then

4 rounds of:

30M single KTB carry in front rack

60m shuttle run

-then

4 rounds of:

30M  plate carry overhead

60m shuttle run

*in all lifts GO HEAVY!

**if you drop the weight – do 10 burpees immediately

Murph

 
Omry Peled  
 
יולי 24, 2015  

WOD

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Split the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

Strongman

5 rounds for time, of:

5 stone to shoulder

10 tire jumps

400m run

Endurance

same as WOD!

NO FIGHT CLUB TODAY!!!

 

טעימה מה-CrossFit Games

 
Omry Peled  
 
יולי 23, 2015  

לצפייה ישירה במשחקי הקרוספיט העולמיים http://games.crossfit.com/

WOD

SQT

3 rounds for time of:
95-lb. ground-to-overheads, 10 reps
200-yard shuttle sprint(5 times run back & forth the length of the box)

Post time to comments.

Weightlifting

(2 Hang squat snatch + 2 squat snatch)*5

Snatch high pull 5*2

squat

 
Omry Peled  
 
יולי 22, 2015  

WOD

Strength

15min to establish 1 heavy Back squat (NOT your 1rm!!!)

-Then

5 rounds-each for time, of:

3 back squats @65% of the lift performed earlyer

6X6 sprint

Endurance

in teams, 20min row for max distance