EGO CrossFit – WOD
Metcon
180718 (Time)
5 rounds of:
5 Push-Ups
15 Sit-Ups
20 Air Squats
17Jul
16Jul
EGO CrossFit – WOD
Weightlifting
A: Back Squat (3 sets x 5 reps, rest 45 sec)
B: Barbell Row (3 sets x 5 reps, rest 45 sec)
C: Good Mornings (3 sets x 5 reps, rest 45 sec)
D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec)
E: Pull-ups (3 sets x 5 reps, rest 45 sec)
Strict Pull-Ups or Ringrow.
15Jul
EGO CrossFit – WOD
Metcon
180716 (AMRAP – Rounds and Reps)
A. AMRAP x 15 min:
500 m Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 min, and when the running clock reaches 20:00…
B. AMRAP x 15 min:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots
13Jul
EGO CrossFit – WOD
Weightlifting
A: Deadlift (3 sets x 5 reps, rest 45 sec)
B: Shoulder Press (3 sets x 5 reps, rest 45 sec)
C: Dips (3 sets x 8 reps, rest 45 sec)
D: Pull-ups (3 sets x 5 reps, rest 45 sec)
Strict Pull-Ups or Ringrow.
Metcon
E: 180714 (AMRAP – Rounds and Reps)
AMRAP x 6 min:
3 Push-Ups
6 One-hand-thrusters with kettlebell (3+3)
12 Sit-Ups
12Jul
EGO CrossFit – WOD
Weightlifting
A1: Turkish Get Up (3-4 sets x 3 reps/side, rest 45 sec)
A2: Death march (3-4 sets x 14-16 steps, rest 45 sec)
Metcon
B: 180713 (Time)
5 rounds of:
12 Kettlebell Swings
8 No-pushup-burpees
6 Goblet Squats
4 Push-Ups with clap
11Jul
EGO CrossFit – WOD
Weightlifting
A: Bench Press (3 sets x 5 reps, rest 45 sec)
B: Front Squat (3 sets x 5 reps, rest 45 sec)
C: Single arm dumbbell row (3 sets x 8/8 reps, rest 45 sec)
D: Romanian Deadlift (3 sets x 8 reps, rest 45 sec)
Metcon
E: 180712 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
6 Alt. Kettlebell Clean & Jerk
20 Mountainclimbers
6 Alt. Kettlebell Snatch
10 Squat Jumps
6 Alt. Reverse Lunges with Kettlebell in front rack
2 Inchworms
10Jul
09Jul
EGO CrossFit – WOD
Weightlifting
A: Back Squat (3 sets x 5 reps, rest 45 sec)
B: Barbell Row (3 sets x 5 reps, rest 45 sec)
C: Good Mornings (3 sets x 5 reps, rest 45 sec)
D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec)
E: Pull-ups (3 sets x 5 reps, rest 45 sec)
Strict Pull-Ups or Ringrow.
08Jul
EGO CrossFit – WOD
WOD Team
180709 (AMRAP – Rounds)
In teams of 3, AMRAP x 20 min:
P1: 100 m Run + 50 m Farmers walk m 2x KB
P2: Jägarvila
P3. vila
Fria byten mellan vila och jägarpositon
06Jul
EGO CrossFit – WOD
Weightlifting
A: Deadlift (3 sets x 5 reps, rest 45 sec)
B: Shoulder Press (3 sets x 5 reps, rest 45 sec)
C: Dips (3 sets x 8 reps, rest 45 sec)
D: Pull-ups (3 sets x 5 reps, rest 45 sec)
Strict Pull-Ups or Ringrow.
Metcon
E: 180707 (Time)
3 rounds for time:
400 m Run
21 Goblet squats
12 Pull-Ups