Tisdag 210119

EGO CrossFit – WOD

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Benchmark-Tuesday

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95# / 65#

Double-Unders

Deadlift, 185# / 135#

Box Jumps, 24″/20″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 5 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Donkey Kick x 10 reps

A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10-20 reps
*Come down if you become fatigued and feel unsafe upside down.
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

A3. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 sec effort
Interval 2 – Straight Leg Bottom Balance x 40 sec

A4. For 2 min, perform one set of:
Nose-To-Wall Handstand Hold x max effort

Metcon

B: 210118 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Handstand Push-Ups

10 Burpees

20 Kettlebell Swings

Onsdag 210113

EGO CrossFit – WOD

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Gymnastics

Push-Up Progressions

Every 30 sec, for 3 min, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction)

Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Push-Up Negative x 5 reps @ 31A0
*The one second at the bottom of the push-up should be supported off the floor, not laying on the floor.

Handstand Push-Up Progressions

2 sets of:
Back-To-Wall Handstand Hold x 10-30 sec
*This is a large time range to keep you safe. Please come off the wall if you become too fatigued to hold yourself up (don’t fall on your head).

10-12 sets of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.

Metcon

210113 (Time)

4 Rounds For time:

40 Double-Unders

30 Sit-Ups

20 cal Row/Ski Erg

10 Handstand Push-Ups

Tisdag 210112

EGO CrossFit – WOD

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Benchmark-Tuesday

Choose one wod!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (On the Minute x 6: 2-2-2-1-1-1 reps)

Build to a heavy single.

Metcon

B: 210111 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

40 Single Dumbbell Hang Clean & Presses

30 Box Jumps

20 Pushups

10 Deadlifts @BW

Fredag 210108

EGO CrossFit – WOD

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Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here