Månad: januari 2015
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Lördag 150131
EGO CrossFit – WOD View Public Whiteboard Metcon 140208 (AMRAP – Reps) TeamWOD 2&2: OTM x 30 min: 3 Thruster 45/30kg 6 Box jumps 60/45cm Max reps burpees Odd minutes: Person 1 goes Even minutes: Person 2 goes Your result is total reps of burpees!
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Fredag 150130
EGO CrossFit – WOD View Public Whiteboard Weightlifting Metcon (Weight) EMOM x 8 Snatch + 2 OH Squat Metcon 150130 (Time) 2 RFT: 21 Wall ball shots 9/6kg 12 Pullups 15 Wall ball shots 9/6kg 9 Pullups 9 Wall ball shots 9/6kg 6 Pullups Weightlifting Bicepscurl (3 sets x 8-12 reps, rest 30 sec)
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Torsdag 150129
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (3 sets x 8-12 reps, rest 60 sec) B: Barbell Row (3 sets x 8-12 reps, rest 60 sec) Metcon CFG Open 14.5 (Time) 21-18-15-12-9-6-3 reps for time of: Thrusters 45/30kg Burpees
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Onsdag 150128
EGO CrossFit – WOD View Public Whiteboard Weightlifting Metcon (Weight) EMOM x 15: 1 Power Snatch + 1 Snatch + 1 OHS Metcon (Weight) EMOM x 7: Clean + 2 Front Squat Metcon 141020 (Time) 5 RFT: 10 TTB 15 Box jumps 60/40 cm 20 Wall balls 9/6 kg EGO CrossFit – WOD Green Weightlifting […]
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Tisdag 150127
EGO CrossFit – WOD View Public Whiteboard A1: Deadlift (3 sets x 8-12 reps, rest 60 sec) A2: Strict Pushups (3 sets x max reps, rest 60 sec) A3: Double-Unders (3 sets x 60 sec practice, rest 60 sec) Metcon Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of […]
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Måndag 150126
Hej! Aktuellt vecka 5: – OL-kursen startar denna vecka med träffar på tisdag 18.30-19.30 och torsdag 18.30-19.30! – Fortsätt jobba på med rörligheten! Så ofta som möjligt! – Försök se till att få en stund ute i dagsljus varje dag och fyll på med D-vitamin genom att äta fet fisk, ägg, vissa mejeriprodukter och/eller eventuellt tillskott (Läs […]
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Lördag 150124
EGO CrossFit – WOD View Public Whiteboard Metcon 150124 (AMRAP – Reps) In teams of 4: 3 rounds for max reps: 60 sec: Row (Calories) 60 sec: Pushups 60 sec: Box Jump Overs 60/40cm 60 sec: Situps 60 sec: Wall Ball Shots 9/6kg (Rest 60 sec between sets)
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Fredag 150123
EGO CrossFit – WOD View Public Whiteboard Metcon 140127 (Time) 3 RFT: 20 Burpees 40 KB swings 24/16kg 20 Wall balls 9/6kg Max 15 min! Core Tabata-core (No Measure) 8 rounds: 20 sec on, 10 sec off: Alternate Hollow holds and Pushup Plank Weightlifting Bicepscurl (3 sets x 8-12 reps, rest 30 sec)
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Torsdag 150122
EGO CrossFit – WOD View Public Whiteboard Weightlifting Metcon (Weight) EMOM x 10 Odd: 4-5 Hang Power Clean Even: 2-3 Clean Metcon (Weight) EMOM x 7 Snatch + 2 OH Squat Metcon 150122 (AMRAP – Reps) AMRAP 15 min: 2 Clean & Jerks 60/40kg 30 DU:s 4 Clean & Jerks 60/40kg 30 DU:s 6 Clean […]
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Onsdag 150121
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (3 sets x 12-15 reps, rest 45 sec) B: Strict pull-ups (3 sets x max reps reps, rest 60 sec) Metcon 150121 (Time) 2&2, 3 rounds of: 40 Shuttle runs 40 Wall Ball Shots 9/6kg 40 KBS 24/16kg 40 Strict Pushups (Alternate to complete) […]