אותו הדבר רק הפוך…

 
Omry Peled  
 
מרץ 21, 2016  

Pic by Adi Edri

WOD

skill

handstand walk!

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

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"DON'T PANIC"

 
Omry Peled  
 
מרץ 16, 2016  

WOD

For time:
1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents /15 towel pull ups
Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents / 10 towel pull ups
Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent /5 towel pull ups 

*22min time cap!

Endurance

same as WOD!

when in doubt-SQUAT

 
Omry Peled  
 
מרץ 15, 2016  

pic by Moran Dankner

WOD

Back squat 1-1-1-1-1-1-1 reps

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GirlsWOD

in couples – 5km row for time!

*האימון מוגבל ל-8 בנות בלבד!!!

endurance

 
Omry Peled  
 
מרץ 14, 2016  

pic by Adi Edri

WOD

4-6min rounds for AMRAP,of:

10 burpees

10 wall balls

10 box jumps

5 Single arm DB push press (each arm)

*rest 2min between rounds

Endurance

same as WOD!

16.3

 
Omry Peled  
 
מרץ 13, 2016  

Pic courtesy of CrossFit

 

שבוע שלישי ל-OPEN ולמוקדמות למשחקי ה-RFA!!!

היום נקדיש את כל האימונים לטובת הסיפור הזה – כולל את אימון ההתעמלות.

כמו בכל שבוע: מתחממים, עוברים על הסטנדרטים, מתחלקים לזוגות ומרביצים עבודה :)

WOD

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

שבת שלום :)

 
Omry Peled  
 
מרץ 12, 2016  

WOD

For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

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16.2

 
Omry Peled  
 
מרץ 6, 2016  

Pic courtesy of  CrossFit

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap.

If 1 round is completed in under 4 minutes extend time to 8 minutes.

If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Gymnastics

same as WOD!

לקחתם אויר? מצויין!

 
Omry Peled  
 
מרץ 1, 2016  

Pic by Adi Edri

WOD

Terry

For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

work capacity

 
Omry Peled  
 
פברואר 27, 2016  

Pic by Adi Edri

WOD

Back 2 basics

SDHP

3 rounds for time of:
50 kb SDHP 24/16kg
Run 800 meters

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