EGO CrossFit – WOD

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Metcon

200810 (AMRAP – Rounds)

In 25 min:

10 alt. Dumbbell Snatch

15 Box jump-overs

20 alt. Dumbbell Snatch

15 Box jump-overs

30 alt. Dumbbell Snatch

15 Box jump-overs

40 alt. Dumbbell Snatch

15 Box jump-overs

Then AMRAP:

30 Jumping Jacks

15 Wall ball shots

Fredag 200807

EGO CrossFit – WOD

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Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

EGO CrossFit – WOD

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Metcon

200806 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

400 m Run (once)

40 Double-Unders

20 Kettlebell swings

10 Down Ups

Rest until the running clock reaches 8:00 min and then…

AMRAP x 7 min:

400 m Run (once)

40 Double-Unders

20 Kettlebell swings

10 Down Ups

Rest until the running clock reaches 17:00

min and then…

AMRAP x 8 min:

400 m Run (once)

40 Double-Unders

20 Kettlebell swings

10 Down Ups

Onsdag 200805

EGO CrossFit – WOD

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Metcon

A: 200805 (Time)

20 Rounds for time:

4 Dumbbell Box Step Overs

3 Dumbbell Front Squats

2 Dumbbell Trusters

1 DB Devils Press

Core

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Rest 2 min max

Tisdag 200804

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5 sets x 10 reps, rest 90 sec)

Metcon

B: 200804 (AMRAP – Rounds and Reps)

AMRAP x 5 min:

200 m Run

10 Pull-ups

Rest 2 min

AMRAP x 5 min:

250 m Row

12 Push-ups

Rest 2 min

AMRAP x 5 min:

10 Cal Assault bike

20 Air Squats

EGO CrossFit – WOD

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Metcon

200803 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

7 Single arm Kettlebell Push press Right

2 TGU Right

7 Single arm Kettlebell Push press Left

2 TGU Left

Rest 3 min

AMRAP x 10 min:

5 Single arm Kettlebell Front rack Squats

5 Single arm Kettlebell Front rack Squats

12 Kettlebell Swings

24 Double-unders

Fredag 200731

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (In 10 min: Build to heavy complex:)

Metcon

B: 200731 (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches

15 Lateral Barbell Burpees

15 Overhead Squats

9 Lateral Barbell Burpees

9 Squat Snatches

Torsdag 200730

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (8 sets x 8 reps, rest 90 sec)

Metcon

B: Cinnamon Swirl (AMRAP – Rounds and Reps)

AMRAP x 20 min:

200 m Run

5 Strict Pull-ups/Ring-rows

10 Push Presses 43/29kg

15 Deadlifts 43/29kg

Onsdag 200729

EGO CrossFit – WOD

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Gymnastics

A: Pull-ups

For 60 sec, perform one set of:

Pull-Up Negatives x max reps @30A0

B: Pull-ups (EMOM x 5 min (5 sets) of: Pull-Ups x 6-8 reps)

*Challenge yourself by using your legs as little as possible.

Metcon

C: DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Tisdag 200728

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (8 sets x 8 reps, rest 90 sec)

Metcon

B: 200728 (Time)

8 Rounds for time:

200 m Run

11 Dumbbell Burpee Deadlifts