Månad: februari 2016
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Fredag 160219
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (4 sets x 6-8 reps each leg @30X0, rest 60 sec) A2: Planks (4 sets x 60 sec, rest 60 sec) Metcon 160219 (AMRAP – Rounds and Reps) AMRAP x 10: 30 Wall Ball Shots 20 Box Jumps 10 TTB
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Torsdag 160218
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (Every 3 min, for 15 min: 4-6 reps @31X1) Metcon 160218 (Time) For time: 5 STOH 10 Power Cleans 15 Burpees Over the Barbell 50 Jumping lunges 15 Burpees Over the Barbell 10 Power Cleans 5 STOH
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Onsdag 160217
EGO CrossFit – WOD View Public Whiteboard Weightlifting Squat Snatch (Take 15-20 min to build to today’s 1-RM ) Metcon CFG Open 14.1 (AMRAP – Reps) Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 power snatches 35/25kg EGO CrossFit – WOD Green Weightlifting Green 1 Snatch Balance + […]
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Tisdag 160216
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean (Take 20 min to build to today’s 1-RM) Metcon 160216 (Time) 21-15-9: KBS (heavy) Pushups Pullups
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Måndag 160215
Hej! Aktuellt vecka 7: Februaris grovplanering! 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 gärna mer här!). På Ego säljer vi till exempel PurePharma Vitamin D3. Kom ihåg […]
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Lördag 160213
EGO CrossFit – WOD View Public Whiteboard Team WOD 150207 (AMRAP – Rounds and Reps) 2&2 AMRAP 30 min: 10 Situps (A) 10 KBS 24/16kg (B) 10 Jumping Squats (A) 10 Burpees (B) 6 Shuttle runs (A) After the run, person B will start with the situps. (Only one person working at a time.)
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Fredag 160212
Hej! På fredag 12/2 tränar ett gäng arbetskamrater från If tillsammans i boxen 15.30-16.30! … Det är alltså inte abonnerat och upptaget, men ni får samsas om utrymmet under denna tid. Trevlig helg! /Helena EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (4 sets x 6 reps @31X1, rest 1,5 min) Metcon 160212 (AMRAP […]
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Torsdag 160211
EGO CrossFit – WOD View Public Whiteboard Weightlifting 3-Position Snatch (high hang, mid-thigh, floor) (Every 2 min, for 12 min (6 sets)) Metcon 160211 (AMRAP – Rounds and Reps) AMRAP x 14 min: 7 Overhead Squats (challenging) 7 Box Jumps 7 TTB
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Onsdag 160210
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean (Take 15-20 min to build to a heavy single) Metcon 160210 (Time) 5 RFT: 3 Hang Power Cleans 2 Alternating Reverse Barbell Front racked Lunges 1 Shoulder to Overhead (Choose the heaviest load you can successfully complete without dropping the barbell) EGO CrossFit – WOD […]
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Tisdag 160209
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (Take 15-20 min to build to a 1-RM ) Metcon 160209 (AMRAP – Rounds and Reps) In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters 20 Pullups 20 Burpees