Månad: oktober 2015
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Lördag 151031 – Alla helgons dag
Hej! Inget pass idag! Träning på egen hand eller kanske välförtjänt vila 😉 Ha en fin helg! P&K /Helena
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Fredag 151030
EGO CrossFit – WOD View Public Whiteboard Gymnastics EMOM x 12 min (4 sets): Min 1 – Handstand Walk x 10 m (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Min 2 – Alternating Pistols x 12-16 reps Min 3 – TTB x 6-8 reps Weightlifting 151030 (Time) 21-15-9: […]
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Torsdag 151029
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Jerk (Every 2 min, for 16 min) Metcon OHS-athon (Time) For time: 100 Overhead Squats* *10 TTB penalty any time the bar comes down from the overhead position.
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Onsdag 151028
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (3 sets x 8 reps @30X1, rest 45 sec ) A2: Handstand (3 sets x 60 sec, rest 60 sec) Nose-to-Wall Handstand Hold. A3: Dumbbell External Rotations (3 sets x 8 reps each @2020, rest 60 sec ) Team WOD Start with 1 […]
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Tisdag 151027
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (Take 15-20 min to build to a 1-RM Strict Shoulder ) Metcon 151027 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 Hang Power Cleans 10 Pullups 15 Hand-Release Pushups Weightlifting A1: Barbell Row (3 sets x 8-10 reps @2111, rest 30 sec) A2: […]
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Måndag 151026
Hej! Aktuellt vecka 44: Vi kör igång med en ny baskurs vecka 45! Se mer info här! Alla helgons dag på lördag! Röd dag och inget pass för bokning i boxen! 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 […]
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Lördag 151024
EGO CrossFit – WOD View Public Whiteboard Team WOD 151024 (Time) 2&2, with only one partner working at a time, complete: 100 Burpees 100 Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to […]
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Fredag 151023
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (3 sets x 6-8 reps @20X1, rest 30 sec ) A2: Supine Hamstring Curls with Medicine Ball (3 sets x 20 reps @ 11X0, rest 30 sec) Metcon 151023 (Time) For time: Row 400 m 25 Thrusters 25 TTB 100 DU:s 25 TTB 25 Thrusters
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Torsdag 151022
EGO CrossFit – WOD View Public Whiteboard Metcon 151022 (AMRAP – Reps) EMOM x 30 min: 6 rounds of: 45 sec on/15 sec off 1. Max reps of Thrusters 2. Max reps of DU:s 3. Max reps of Pushups 4. Max reps of Russian KBS 5. Rest
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Onsdag 151021
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 2 min, for 18 min: (3 sets): A. Max Reps Muscle-Ups/Muscle Up Progression x 3-4 reps) B. 45-60 sec of Handstand Walking/45-60 sec Nose-to-Wall Handstand Hold C. 45 sec L-Sit Hold accumulated time Metcon 151021 (3 Rounds for reps) 3 rounds of: Against a 3 minute […]