from the top!

 
Omry Peled  
 
ינואר 31, 2016  

WOD

skill

handstand walk

*10min

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Post reps completed for each exercise, and total reps completed to comments.

Cash-out

5 rounds of:

45sec plank

30sec rest

Gymnastics

lets see what you've  got after a month of work!

SDHP

 
Omry Peled  
 
דצמבר 24, 2015  

WOD

Skill

7min EMOM, of:

5-8 HSPU

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

Post reps for each set to comments.

Weightlifting

Hang squat clean + front squat 5*2+2, 5*1+1

3 position pause clean pull (pause 3 sec each position) 7*1

10

 
Omry Peled  
 
נובמבר 11, 2015  

WOD

Skill

Hand stand push-ups

*10min

10 min AMRAP, of:

10 box jumps

10 DB push press

10 KTB swings

10 Burpees

Nov. Pull-ups

10min EMOM:

5-8 strict pull ups / bands

Endurance

Skill

HSPU

5 intervals  of:

10 box jump

20 meter sled dreg (go heavy)

*rest as needed

241015 WOD

 
Omry Peled  
 
אוקטובר 24, 2015  

WOD

 Skill

10min EMOM:
2-6M handstand walk

15min AMRAP:

5 hang power clean

5 Chest to bar pull ups

5 box jumps

5 TTB

Core

75 Hollow rocks

75 Superman Rocks

רק תבחרו אימון ותגיעו!

 
Omry Peled  
 
אוקטובר 16, 2015  

WOD

Skill

Rope climb

In teams of 3, for time:

2km twin KTB carry in front rack

Strongman

15m heavy sled push for time

Best of 4 attempts

-then

5X1 weighted pull-up

Endurance

Chipper for time:

2km run

300 double unders

100 box jumps

Tomorrow's Athletes

 
Omry Peled  
 
אוקטובר 9, 2015  

בהצלחה לבן כרמל שמשתתף היום בתחרות הנוער הראשונה בארץ בקרוספיט, התחרות הראשונה של בן בתחום!

אם בא לכם לבוא ולעודד, הסיפור הזה מתקיים ברחוב המושב 42, כרכור, בין השעות 09:00-14:00.

 

האימונים מתקיימים במועדון כרגיל :)

WOD

Skill

Forward judo roll

לשלב הבא – גלגול אורך=למרחק

4 RFT,of:

800m run

10 box jumps

1 rope climb

Strongman

5 sets, each for time:

10m farmers carry

Run back to starting point

10m Yoke carry

*rest as needed between sets

העבודה מתבצעת באולם הגדול

Endurance

Same as WOD!

Jennifer

 
Omry Peled  
 
ספטמבר 30, 2015  

WOD

Skill

handstand

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

Endurance

same as WOD!

היום הכי שווה בשבוע!!!

 
Omry Peled  
 
אוגוסט 21, 2015  

WOD

Complete as many rounds as possible in 10 minutes of:
10 box jumps, 40-inch box
20 one-legged squats, alternating

Post rounds completed to comments.

Strongman

5 rounds – each for max distance+reps, of:

farmer carry 32/24kg

strict pull ups

*no rest between the two movments

**rest as needed between sets

Endurance

Skill DU

15 min amrap :

20m bear crawl

20m walking lunges

20m broad jump burpees

20m backwards run

Fight-club

the bigger they are – the harder they fall!

 
Omry Peled  
 
יולי 10, 2015  

WOD

42-30-18 reps for time of:
20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses

StrongMan

3 strongman stations:

#1-atlas stone front rack hold for time

*best of 2 attempts

#2-DB iron cross hold for time

*best of 2 attempts

#3-introduction with the Yoke carry!

Endurance

200 meter run

40 burpees

400 meter run

30 burpees

800 meter run

20 burpees

1600 meter run

10 burpees

Gorillas Fight Club 14:00

to fight or not to fight? is that even a question…?

Chipper time!

 
Omry Peled  
 
יוני 27, 2015  

WOD

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 superman
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope

Post time to comments.