Back and Spine 915 Crossfit WOD Rss: We are fully licensed CrossFit affiliates that have been dedicated to improving the overall health of our community through elite programming, outstanding service, caring, and constant feedback in a positive and supportive environment for over four years.
915 Crossfit WOD Rss Our Vision: We see athletes of all ages, skills, and abilities competing and training, celebrating in the camaraderie of sport and fitness. Every day, athletes push themselves beyond what they thought possible, breaking mental and physical barriers, carrying their success beyond the walls of our gym.
People are drenched in sweat, breathing heavily, taxed to their physical limit, but they are smiling too. They are authentically having fun, cheering on their teammates while knowingly playing a part in a much bigger picture, a community truly interested in being their best in LIFE. Every personal best achieved is a lasting change for the better and a true mark of applied hard work and discipline.
Lagona i lenei vaiaso....
Tomai:
Vae i Kalapu
mana:
Superset x-4
Ta'oto'o-U'u Lautele x 8 @ 60%
Toso a'e i luga x 5-8
Faʻailoga:
7 Taimi AMRAP:
14 taimi tulei i luga
14 Fue i Kalapu
Malolo e tolu minute
7 Taimi AMRAP:
14 Burpee Over Kalapu
14 Deadlifts (115/75)(135/95)(155/105)
Faamasani mai
Bergener Faamafanafana t/ Sn
4 minute EMOM
Taofi le Sn 2 @ 80% (taumafai e taofi le kalapu i tamatamailima mo le 2 toe fai)
Malolo 2min
4min EMOM
Taofi Sn 1 @ 90%
Ae ui i lea, o tagata taaalo e malamalama i le puʻeina o le a faia mea nei:
4min EMOM
Taofi Sn 4 @ mama mama
MetCon
AMRAP Sefulu Lima Minute
12 GHD Situs (sc: V-ups)
9 Torso i le Kalapu (sc: Leaping C2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)
Malosiaga Faaopoopo:
Tabata Abs: 20 Fits
5 Ta'amilosaga- Ma'a Omo
5 Fa'ata'ita'iga- Liu Rusia
5 Fa'ata'ita'iga- Pa'u Fa'asaga Fa'asaga i lalo
5 Fa'ata'ita'iga- Situps
*o le tabata taamilosaga e 2o minute galue/10 minute malolo�
Femmefit Aso Faraile Aperila 21 2017 – Crossfit 915Crossfit 915
LELEI
2 faʻataʻitaʻiga mo le vaitaimi
20 laina kalapu mataga
30 pau
40 nofo i luga
50 si'osi'omaga squats
Faamasani mai:
200m Tamoe
Pu'e se tasi ma fai suiga
5 burpee
10 Faʻamalosi
15 Squats
mo 7min
Malosi:
Taofi Si'i I tua (2sec)
Saili H2
Mulimuli ane masani tua 2&taimi;3 @ tutusa H2 ga'o
MetCon
40-30-20-10
1 Sapalai Suiga DB Sn (50/35)(40/30)(35/25)
10-20-30-40
DB Cup Squats (tumbbell tutusa)
5 Burpees i le va o se suiga (40 atoa)
* E mafai ona sui KB i totonu o lenei faʻamalositino
Malosiaga Faaopoopo
1) So'oga Fa'asaga Fa'atasi- 3x25m (itu ta'itasi)
2) Su'e Tu'utasi KB Deadlifts- 3�12 (vae ta'itasi)
3) Su'ega Fa'aopoopo- 3&12 (tele)�
Femmefit Aso Tofi Aperila 20 2017 - Crossfit 915Crossfit 915
LELEI
i le 20 minute
Aofai
6-9 12 15-18 21
Afifi maua
Fasi puta
i vaitaimi faʻapitoa
MAX pasiketipolo pepelo
I lenei taamilosaga o le a matou galulue i le toso malosi, sauniuni mo se Aso Faamanatu sili atu Murph, ma isi galuega malosi faaopoopo e fai e oe lava pe a uma poʻo luma ole WOD. E mafai ona e mauaina lenei ata ii.
E ui o lea, UrMurph` o se toleniga matou te faia uma Aso Faʻamanatu. O se koluse masani CrossFit toleniga e na o soʻo se CrossFitter na faia i se tasi taimi poʻo se isi. Na faia e manatua ai le Navy Lieutenant Michael Murphy, 29, o Patchogue, NY, o le na fasiotia i Afghanistan Iuni 28th, 2005. (Ioe, o le alii lava e tasi o le Lone Survivor Movie faaalia)
Faamasani mai:
3 Ta'amilosaga:
8 Su'ega Fa'aopoopo w/ 3sec taofi i le afa ala
12 Lunges
16 Oso osooso
Malosi:
superset
4 Seti
a) Sumo DL x 2 @ H
e) 5-10 Si'i Fa'asamu Kulu
Tomai: Kipping Pullups (pe a le taimi)
MetCon:
�Sa'o Helen�
1200m Tamoe
63 Kettlebell Swings (Rx:55/35, Sc 44/25)
36 Toso
Taimi Taimi: 16min
Malosi Faaopoopo:
1) Superset x 4:
DB Bench Press x 8 (sili ona mamafa)
Tasi Lima DB Laina x 8 (ea lima)
2) Pa'u- 4�7 (sili ona mamafa)
3) Pi'i Pi'i- 4�8 (sili ona mamafa)
I lenei taamilosaga o le a matou galulue i le toso malosi, sauniuni mo se Aso Faamanatu sili atu Murph, ma isi galuega malosi faaopoopo e fai e oe lava pe a uma poʻo luma ole WOD. E mafai ona e mauaina lenei ata ii.
E ui o lea, UrMurph` o se toleniga matou te faia uma Aso Faʻamanatu. O se koluse masani CrossFit toleniga e na o soʻo se CrossFitter na faia i se tasi taimi poʻo se isi. Na faia e manatua ai le Navy Lieutenant Michael Murphy, 29, o Patchogue, NY, o le na fasiotia i Afghanistan Iuni 28th, 2005. (Ioe, o le alii lava e tasi o le Lone Survivor Movie faaalia)
Tomai/Faamafanafana
200m Tamomo'e ona
Faʻaalu le 10 minute e galue ai
Fa'amau Fa'amama & Jerk
Malosi:
Faʻasalalau Nusipepa
Su'e le HS ona 2 x 2-4 @80% �
MetCon:
22 min e alu i le mamao e mafai ai
30 Burpee i luga o Bar
15 Clean & Jerks (Rx: 135/95 Sc: amata ile 50%)
30 Pusa oso (24/20?�)
12 Fa'amama & fa'ate'a (Rx: 155/105 Sc: fa'aopoopo 10-20lbs)
30 HSPU (poo 6 puipui savali)
9 Clean & Jerks (Rx: 185/125 Sc: fa'aopoopo 10-20lb)
30/24 Cal laina
6 Clean & Jerks (Rx: 225/145 Sc: fa'aopoopo 10-20lb)
300m Tamoe
3 Clean & Jerks (255/165 Sc: fa'aopoopo 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: faaopoopo le 10-20lb)
*** o 5 minute uma e tatau ona malolo 1 minute, se'i vagana ua e i ai i le C&Js mulimuli****�
Malosiaga Faʻaopoopo Galue
1) Bulgarian Split Squats- 3–10 vae ta'itasi
2) Sit-up mamafa- 3—15-20
3) Papa Omo- 3—15-20
4) Teapots Tu- 3�12 itu ta'itasi�
IFM's Find A Practitioner mea faigaluega o le sili ona tele fesoʻotaʻiga fesoʻotaʻiga i Functional Faʻafomaʻi, fausia e fesoasoani tagata mamaʻi saili Functional Faʻafomaʻi fomaʻi soʻo se mea i le lalolagi. IFM Faʻamaonia Faʻataʻitaʻi e lisiina muamua i le sailiga iʻuga, maua a latou aʻoaʻoga tele i Functional Faʻafomaʻi
