Monthly Archives: september 2016

Lördag 161001

EGO CrossFit – WOD

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Team WOD

160116 (Time)

2&2, with only one teammate working at a time, complete the following as quickly as possible:
5 Rounds:
50 Box Jumps
40 Wall Ball Shots
30 KBS
20 Burpees

Fredag 160930

EGO CrossFit – WOD

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Gymnastics

Metcon (No Measure)

Every 2 min, for 12 min:
Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 sec
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12: L-Hang x 45 sec accumulated time

Metcon

160930 (3 Rounds for reps)

Against a 3 min running clock, complete:
400 m Run
Wall Ball Shots x Max reps
Rest 3 min

Repeat for a total of 3 sets.

Torsdag 160929

Hej ungdomar!

Idag torsdag tränar Peter Krantz och ett gäng arbetskamrater tillsammans i boxen 15.00-17.00! … Det är alltså inte abonnerat och upptaget, men ni får samsas om utrymmet under denna tid.

/Helena

EGO CrossFit – WOD

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Weightlifting

A1: Push Press (5 sets x 3-5 reps, rest 90 sec)

A2: Weighted Pull-ups (5 sets x 3-5 reps, rest 90 sec)

Metcon

150916 (AMRAP – Rounds and Reps)

2 rounds of:
AMRAP x 6 min:
15 Burpees
10 Push Press

Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Weightlifting Green

A1: Push Press (4 sets x 6-8 reps, rest 60 sec)

A2: Handstand (4 sets x 60 sec practice, rest 90 sec)

Metcon Green

150916 Green (AMRAP – Rounds and Reps)

2 rounds of:
AMRAP x 6 min:
10 Burpees
5 Push Press

Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Onsdag 160928

EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (3 sets x 6-8 reps @20X1, rest 20 sec)

A2: Kettlebell swings (3 sets x 20 unbroken reps, rest 3 min)

Metcon

160928 (Time)

For time:
Row 800 m
25 Thrusters
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
Run 800 m

Tisdag 160927

EGO CrossFit – WOD

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Metcon

160927 (3 Rounds for reps)

AMRAP x 8 min:
8 Wall Ball Shots
8 Strict Supinated-Grip Pull-Ups
Rest 4 min, and then…

AMRAP x 6 min:
15 Push-Ups
15 Box Jump-Overs
Rest 4 min, and then…

AMRAP x 4 min:
100 m sprints

Weightlifting Green

A1: Power Clean (4 sets x 3-5 reps, rest 45 sec)

A2: Double-Unders (4 sets x 60 sec practice, rest 90 sec)

Metcon Green

160927 Green (Time)

5 Rounds for time:
5 Power Cleans
10 Burpee Box jumps

Måndag 160926

EGO CrossFit – WOD

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Weightlifting

Clean (5 sets x 3 reps)

Metcon

5-min Capacity Test (AMRAP – Rounds and Reps)

AMRAP x 5 min:
5 Squat Cleans
10 Burpees Over the Barbell

Metcon (Weight)

EMOM x 15 min:
Min 1: 10 Goblet Squats
Min 2: 10 Kettlebell Swings
Min 3: 10 Push-Ups

Team Wod (Time)

Teams of 3 must complete a total of 4 sets each as quickly as possible of:
Row 500 m

5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps

Run 400 m

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

Lördag 160924

EGO CrossFit – WOD

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Team WOD

Double-Morrison (Time)

2&2 for time:
100-80-60-40-20 reps:
Wall ball shots 9/6 kg
Box jumps 60/50 cm
KBS 24/20 kg

Fredag 160923

EGO CrossFit – WOD

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Weightlifting

2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one overhead squat.

Metcon

160923 (Time)

For time:
Run 400 m
10 Squat Snatches
20 Burpees Over the Barbell
Run 800 m
20 Burpees Over the Barbell
10 Squat Snatches
Run 400 m

Torsdag 160922

EGO CrossFit – WOD

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Gymnastics

A1: Weighted Pull-ups (4 sets x 2-4 reps @21X0, rest 60 sec)

Weighted supinated-grip

A2: L-Sit (4 sets x 30-60 sec, rest 60 sec)

Metcon

160922 (Time)

5 rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots

Weightlifting Green

A1: Deadlift (3 sets x 8-10 reps @3011, rest 45 sec)

A2: Double-Unders (3 sets x 60 sec practice)

Metcon Green

160922 Green (Time)

5 rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots

Onsdag 160921

EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 3-3-3-2-3-3 reps)

Every 3 min, for 18 min (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

Metcon

160921 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
12 Alternating Reverse Lunges with 2 Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or 9 Push-Ups