Månad: juli 2014
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Fredag 140801
EGO CrossFit – WOD View Public Whiteboard Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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Torsdag 140731
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Get-up Sit-up (@30X1, 3 sets x 6-8 reps, rest 60 sec) Get-up Sit-up with barbell, kettlebell or dumbbell A2: Stiff legged Windmill (@30X1, 3 sets x 6-8 reps/sida, rest 60 sec) Stiff legged Windmill with Kettlebell or dumbbell Metcon 140730 (4 Rounds for time) 4 RFT: […]
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Onsdag 140730
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (3-4 sets x 4-6 reps @30X1, rest 3-4min) Metcon The Chief (AMRAP – Rounds) 5×3 min AMRAP 3 powerclean 60/40 kg 6 push-ups 9 squats Rest 60 sec
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Tisdag 140729
EGO CrossFit – WOD View Public Whiteboard A: Floor Press (@30X1, 3 sets x 4-6 reps, rest 2min) B: Barbell Row (@30X1, 3 sets x 4-6 reps, rest 2min) Metcon 140729 (Time) 5 RFT: 10 TTB 15 KBS 20 BJSD Rest 1min Välj en utmanande vikt på kettlebell swings och en utmanande höjd på box […]
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Måndag 140728
Hej! Hoppas ni tyckte att Coach´s choice veckan var kul! Skönt att få tokträna tillsammans under sommarens varmaste vecka 🙂 1:a augusti på fredag och Ego Summer Games närmar sig! Lördag 9 augusti kör vi lagtävlingar i boxen, så kom och heja på våra duktiga medlemmar! Mer info om tider och annat kommer! Aktuellt vecka […]
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Lördag 140726
EGO CrossFit – WOD View Public Whiteboard 140726 (AMRAP – Rounds) TeamWOD 2&2: AMRAP 30 min: Person A runs 400m Person B does 1 round of: 5 GTOH 45/25kg 10 Pushups 15 Situps And then rests until A gets back Switch and repeat!
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Fredag 140725
EGO CrossFit – WOD View Public Whiteboard Metcon The Ghost (6 Rounds for reps) 6 rounds of: 1 min: Row 1 min: Burpees 1 min: DU:s 1 min: Rest
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Torsdag 140524
EGO CrossFit – WOD View Public Whiteboard Metcon 140724 (Time) For time: 1-2-3-4-5-6-7-8-9-10 reps: C&J 50/35kg Do 1 round of “Cindy” (5 Pull-ups, 10 Pushups, 15 Squats) between every set of C&J!
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Onsdag 140723
EGO CrossFit – WOD View Public Whiteboard Metcon Kelly (Time) 5 rounds for time: Run 400m 30 box jumps 60/45 cm 30 wall balls 9/6 kg
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Tisdag 140722
EGO CrossFit – WOD View Public Whiteboard Metcon The Loch Ness (AMRAP – Rounds and Reps) Teams of 2 complete the following: AMRAP 10 min: 5 Snatches 40 kg/30 kg 10 Wall Balls 9/6 kg One athlete completes a full round, while the other rests. WOD Of Death (AMRAP – Reps) Station 1 KB Swings […]