18 ימים לאופן!

 
Omry Peled  
 
פברואר 8, 2016  

WOD

Back to basics

push-jerk

*10min

skill

bar-muscle up

*10min

For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.

Post time to comments.

*10min time cap!

Endurance

7min  Max burpees

5min KTB swings

3min Max Double-unders

*no rest between exercise

PARTNER UP

 
Omry Peled  
 
דצמבר 7, 2015  

Pic by Roni K.

WOD

Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time.

If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Endurance

same as WOD!

Push & pull

 
Omry Peled  
 
ספטמבר 1, 2015  

WOD

5 sets, each for max combined reps of:
Body-weight bench presses
Bar muscle-ups

*rest as needed between sets

GirlsWOD

weekly competition!!!
"Cindy"

20min AMRAP, of:

5 pull ups

10 push ups

15 squats

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!

Jack of all trades

 
Omry Peled  
 
יולי 14, 2015  

WOD

For time:
30 one-legged squats
20 clean and jerks 40/20kg
10 RING muscle-ups

30 handstand push-ups
20 snatches 40/20kg
10  BAR muscle-ups

Chipper

 
Omry Peled  
 
יולי 1, 2015  

WOD

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50 KTB SDHP 24/16kg
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells (10 each arm)
10 bar muscle-ups

Post time to comments.

Endurance

8*200m row

נראה אתכם מצליחים לבחור!

 
Omry Peled  
 
יוני 26, 2015  

WOD

12-9-6 reps for time of:
315-lb. deadlifts
Bar muscle-ups

Post time to comments.

Strongman

in teams of 5, for max reps:

5min atlas stone front rack carry (45/30kg)

5min keg carry at hip hight 40/25kg)

5min farmers carry (60/40kg)

*15m segments

Endurance

 8 rounds of:

10 ktb swing

10 goblet squat

10 pull ups

10 push ups

1 min rest

160615

 
Omry Peled  
 
יוני 16, 2015  

WOD

going over technique for the clean & jerk + working up in weight (20min)

3 rounds for time, of:
7 bar muscle-ups
7 squat clean and jerks, 93/55kg

Post time to comments.

GirlsWOD 20:00

7 chest to bar pull ups

7 squat clean & jerk 55kg

+עבודה על חיזוק רצפת אגן

squat clean

 
Omry Peled  
 
מאי 14, 2015  

WOD

for time:

5 squat cleans 40/25kg
5 bar muscle ups

5 squat cleans 50/35kg

5 bar muscle ups

5 squat cleans 60/45kg
5 bar muscle ups

5 squat cleans 70/55kg
5 bar muscle ups

Weightlifting

1. work up to a heavy power snatch

2. 5*5 power snatch (20sec rest between sets, light weight)

RFA TIME

 
Omry Peled  
 
אפריל 29, 2015  

יום התחרויות הראשון יוצא לדרך!

עדיין בלי קהל אבל עם הפתעה אחת ע-נ-ק-י-ת למתחרים :)

 

מבחינתכם המועדון עובד אחה"צ החל מהשעה 17:30, לא יתקיימו אימונים בשעות הבוקר!

17:30 WOD

18:30 WOD

19:30 WOD

20:30 WOD

ובשעה 21:00 קרב מגע עם דן אורן!

 

WOD

skill

DB power clean

Complete as many reps as possible in 15 minutes of:
5 bar muscle-ups / SUB with chest to bar pull-ups / pull ups / jumping pull ups
5 DB power clean (R) 20kg

5 DB power clean (L) 20kg