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!

strength

 
Omry Peled  
 
דצמבר 20, 2015  

pic courtesy of the CrossFit-Games

WOD

5min EMOM, of:

3 burpees

5m sprint & back + 10m sprint & back!

Strength

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

Post loads to comments.

Gymnastics 19:00

handstands

bar muscle ups

get it done

 
Omry Peled  
 
דצמבר 11, 2015  

WOD

Skill (capacity)

5min EMOM:

choose a realistic no. of DU/single unders

5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet
21 burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

StrongMan

5 rounds – each for time, of:

24m (12 each way) BW farmers carry in each hand!

10 unbroken weighted pull-ups (choose)

Endurance

Skill

Du

Metcon:
100-80-60-40-20 DU

 25-20-15-10-5 Burpees

DBSC

 
Omry Peled  
 
דצמבר 2, 2015  

pic courtesy of wodstar.com

WOD

Skill

dumbbell squat clean

3 rounds for time of:
50-lb. dumbbell squat cleans, 30 reps
30 box jumps

Post time to comments.

Core

75 hollow rocks

75 superman rocks

ENDURANCE

Skill

Pistol

6 intervals for time and for reps,of:

400 meter run

Max unbroken thurster( empty bar)

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

Interval

 
Omry Peled  
 
נובמבר 9, 2015  

WOD

Skill

DB snatch

6min EMOM:

10 burpees

-then

8min EMOM:

8 DB snatch (switch hands each round)

-then

10min EMOM:

6 TTB

Endurance

Skill

Pistol

Metcon

5 rounds for time, of:

10 pistols

400 meter run

7

 
Omry Peled  
 
אוקטובר 11, 2015  

WOD

Skill

free Handstand (work in couples away from the wall!)

7 rounds for time, of:

7 wall balls

7 TTB

7 Burpees

12min time cap!

October Pull-ups

10 rounds of:

12 sec hold at the top

25 sec rest

Gymnastics

stright arm drills
rings work

061015 WOD

 
Omry Peled  
 
אוקטובר 6, 2015  

Skill

Handstand

WOD

15 rounds, out every min:
5 twin KTB Deadlift

5 burpees

October Pull-ups

5 sets of 5 scapular pulls + hold for 10 sec

GirlsWOD

"Jackie"

for time:

1000m row

50 Thrusters (15kg)

30 pull-ups

A STRICT ROUTINE

 
Omry Peled  
 
ספטמבר 16, 2015  

WOD

10-9-8…1 reps for time of:

strict pull-ups (sub with ring rows)

strict HSPU (sub with kipp HSPU/DB shoulder press)

cash out

75 hollow rocks

75 superman rocks

Endurance

20min EMOM, of:

10m bear crawl

5 burpees

שתהיו לראש ולא לחגב…

 
Omry Peled  
 
ספטמבר 13, 2015  

זו הדרך שחשובה יותר מהכל. אוסף היכולות, החויות, הכשלונות וההצלחות שבונים את מי שאתם בסופו של דבר.

אני מאחל לכולנו עוד דרך ארוכה יחד ושבכל יום נלמד משהו חדש…

שנה טובה גורילות :)

 

לו"ז להיום:

08:30 WOD

11:00 נוער

11:00 WOD

12:00 WOD

13:00 WOD

WOD

Complete as many rounds as possible in 15 minutes of:
155-lb. squat cleans, 5 reps
5 burpees, jumping over the barbell