Månad: april 2016
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Lördag 160430
EGO CrossFit – WOD View Public Whiteboard Team WOD 150402 (AMRAP – Rounds and Reps) 2&2 in 30 minutes: ”Karen” (150 Wall ball shots 9/6 kg) For remaining time: AMRAP ”Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
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Fredag 160429
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Turkish Get Up (4 sets x 2 reps/arm, rest 45 sec) A2: Handstand (4 sets x 45-60 sec (nose to wall), rest 45 sec) Metcon 160429 (Time) 30-20-10: KBS Shoulder to Overhead Jumping Lunges
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Torsdag 140428
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: STOH (4 sets x 8-12 reps) Shoulder To Overhead! B: Barbell Row (4 sets x 8-12 reps) Metcon 150428 (Time) For time: 5 STOH 10 Power Cleans 15 Lateral Burpees over barbell 50 Jumping lunges 15 Lateral Burpees over barbell 10 Power Cleans 5 STOH
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Onsdag 160427
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (Every 2 min, for 10 min (5 sets):) *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% Metcon 150410 […]
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Tisdag 160426
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Good Mornings (4 sets x 6 reps @3011, rest 30 sec) A2: Supine Hamstring Curls with Medicine Ball (4 sets x 20 reps @11X0, rest 30 sec) Metcon 160426 (Time) 5 RFT: 20 Alternating Reverse Lunges with a Kettlebell (10/10) 20 Russian Kettlebell Swings 10 TTB
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Måndag 160425
Hej! Aktuellt vecka 17: Sista veckan i april med Valborgsmässoafton på torsdag! Aprils 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 […]
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Lördag 160423
EGO CrossFit – WOD View Public Whiteboard Team WOD Pink Ribbon WOD (AMRAP – Reps) 2&2 AMRAP 45 min: 1. ”Karen” 150 Wall Balls 9/6kg 2. ”Fran” 21-15-9: Thruster 43/29,5kg, Pull-ups 3. ”Angie” 100 Pull-ups, 100 Pushups, 100 Sit-ups, 100 Squats
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Fredag 160422
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (EMOM x 10 min) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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Torsdag 160421
EGO CrossFit – WOD View Public Whiteboard Metcon Tabata Thursday (4 Rounds for reps) Tabata: Deadlifts Pullups Goblet Squats DU:s Complete a full tabata at each station (4 mins of 20 sec on, 10 sec off) before moving to the next station. No extra rest between stations. Post total reps for each station. Weightlifting A1: […]
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Onsdag 160420
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean (10 sets x 1.1 reps) Every 2 min, for 20 min (10 sets) of: Clean x 1.1 (rest 10 sec between singles) Metcon 160420 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 Ground to Overhead 10 Burpees Over the Barbell 5 CTB Pullups/10 Pullups […]