Bumper plates

 
Omry Peled  
 
נובמבר 30, 2015  

WOD

40min AMRAP, of:

10 bumper plate ground to over head

10 bumper plate front squats

10 burpee – jump on plate

400m run

Endurance

same as WOD!

Test time

 
Omry Peled  
 
נובמבר 29, 2015  

pic by Dima V.

WOD

warm-up games (4min)

move around the room in a bear crawl. when the musice stops,wall climb on the neersest wall .

last person to go up the wall = 10 wall balls.

TEST #1

max unbroken double unders

*best of 2 attempts

TEST #2

max unbroken strict pull-ups

*video both tests for future review

"share the load"

in teams of 3 for max reps:

5min max shoulder-press 50/25kg

1min rest

5min max back-squats 90/50kg

1min rest

5min max deadlift 120/90kg

Gymnastics 19:00

unilateral lower body strength – working towards pistols

upper body strength – working toward strict HSPU

CrossFit

 
Omry Peled  
 
נובמבר 28, 2015  

pic by Roni Kedem

WOD

warm up games

7 rounds for time, of:

5 hang power cleans

10 ring dips

15 air squats

*the workout starts with & askes for 5 burpees every 2min

cash out

7min-spend as much time hanging from a fat pull up bar!

שישישישישישישי

 
Omry Peled  
 
נובמבר 27, 2015  

pic by Ady Edri

WOD

skill#

10min EMOM:

Choose a relistice no. of DU/singles

#2-Skill

10min EMOM:

Choose a realistic distance for handstand walk

Nov. pull-ups

10min EMOM:

7-10 pull ups / banded

Strongman

for time:

7 tire flips

7 stone to shoulder

*best of 3 attempts!

**rest as needed between efforts

Endurance

5 rounds for time of:

50 DU

10 HSPU

10 C2B pull-ups

TEAM WOD

 
Omry Peled  
 
נובמבר 26, 2015  

WOD

skill (capacity)

7min EMOM:

2 rope climb

in teams of 5, for max total distance:

7 min sled drag (12m segments)

7min KTB front rack cerry

7min Farmers cerry

Weightlifting

High hang squat snatch 5*1

Hang squat snatch 5*1

squat snatch 5*1

SQUAT & PRESS

 
Omry Peled  
 
נובמבר 25, 2015  

pic courtesy of Roni Kedem

WOD

skill

4 sets of:

1min max DU/Single unders

1.5min rest

20min EMOM, of:

odd-8 back squats

even-8 hand stand push ups / DB push press

cash-out

10 sets of:

15sec hollow hold

30 sec rest

Endurance

Skill

Hand stand push ups

8 rounds for time, of:

10 DB push press

50 DU

1min rest

*score include rest time

"EVA"

 
Omry Peled  
 
נובמבר 24, 2015  

pic courtesy of  CrossFit Main site

בחמישי האחרון פגשתם את "Nicole" ומחר תפגשו את "Eva" שתי הנשים המדהימות האלה הן מעמודי התווך של שיטת האימון שלנו ולא סתם קיבלו אימון על שמן…
ניקול קרול משמאל ואווה T מימין :)

WOD

"EVA"

5 RFT, of:

800m run

30 KTB swings 32/24kg

30 pull ups

*50min time cap

GirlsWOD

"Isabel"

30 snatches (43kg) for time!

24min EMOM

 
Omry Peled  
 
נובמבר 23, 2015  

pic by Dima Vazinovich

WOD

24min EMOM, of:

odd – choose a realistic NO. of DU/single unders

even – 5m hand stand walk (sub with 10 shoulder touch in a handstand facing the wall)

Flexibility

work on your front spilt

Endurance

Skill

Double unders

Metcon

25 min amrap:

400 meter run

30 lunges

20 goblet squat

10 burpee pull ups

under the bar

 
Omry Peled  
 
נובמבר 22, 2015  

WOD

back 2 basics

hang power snatch

12-9-6 reps for time, of:

hang squat snatch

push-press

*use the same bar for both movements

**go heavy!

cash out

5 sets of 5-8 strict pull-ups / band

אימון בפארק הרצליה

 
Omry Peled  
 
נובמבר 21, 2015  

pic by Adi Edri

האימונים היום מתחלקים לשניים – אימון הבוקר בפארק הרצליה בשעה 10 ואימוני הערב הרגילים במועדון.

כאמור, לא ניתן להגיע למועדון בשעות הבוקר בשל סמינר המאמנים שאנחנו מארחים.

WOD in the park

in teams of 3, for time:

120 push ups

1km partner carry (switch when needed)

120 push ups

WOD at the box

skill

hand stand push ups

#1 – in teams of 3, max distance front rack carry in 7 min

*20m segments

3min rest

#2 – in teams of 3, max KTB Swings in 7 min