Månad: januari 2017
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Onsdag 170201
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps Metcon 170201 (AMRAP – Rounds and Reps) AMRAP x 15 min: 60 Double-Unders 30 Wall ball shots 15 Deadlifts
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Tisdag 170131
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold Metcon 170131 (Time) 4 rounds for […]
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Måndag 170130
EGO CrossFit – WOD View Public Whiteboard Metcon 170130 (AMRAP – Rounds and Reps) AMRAP x 4 min: ”Fran” 21-15-9 Thrusters (95/65#) Pull-Ups Rest 4 min AMRAP x 4 min: ”Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-Ups Rest 4 min AMRAP x 4 min: ”Grace” 30 Clean & Jerks (135/95#) Team WOD 150124 (AMRAP – Reps) […]
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Lördag 170128
EGO CrossFit – WOD View Public Whiteboard Team WOD 170128 (Time) In teams of 3, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. […]
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Fredag 170127
EGO CrossFit – WOD View Public Whiteboard Gymnastics 3 sets, not for time, of: Bar Muscle-Ups x 3-5 reps Double-Unders x 30-40 reps Metcon Jumping Helen (Time) 3 rounds for time of: 42 Double-Unders 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups
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Torsdag 170126
EGO CrossFit – WOD View Public Whiteboard Metcon CFG Open 14.3 (AMRAP – Reps) 8 minute AMRAP: 10 deadlifts, 61/43kg 15 box jumps, 60/50cm 15 deadlifts, 84/61kg 15 box jumps, 60/50cm 20 deadlifts, 102/70kg 15 box jumps, 60/50cm 25 deadlifts, 125/84kg 15 box jumps, 60/50cm 30 deadlifts, 143/93kg 15 box jumps, 60/50cm 35 deadlifts, 166/102kg […]
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Onsdag 170125
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Metcon 170125 (AMRAP – Rounds and Reps) AMRAP x 15 min: 10 Ground to Overhead 10 Burpees over barbell 10 Pull-Ups
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Tisdag 170124
EGO CrossFit – WOD View Public Whiteboard Weightlifting Paused Front Squat Every 2 minutes, for 10 minutes (5 sets): Pause Front Squats x 4-6 reps @31X1 Metcon & Metcon Green 170124 (AMRAP – Reps) 3 sets for max reps of: 60 seconds of Wall Ball Shots Rest 60 seconds 60 seconds of Push-Ups Rest 60 […]
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Måndag 170123
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Every 2 minutes, for 12 minutes (6 sets) of: Snatch x 1.1.1 (rest 7-10 seconds between singles) Metcon 170123 (AMRAP – Rounds and Reps) AMRAP x 12 min: 20 Power Snatches 20 Push Presses 20 Box Jumps Team WOD 170123 Team (Time) In teams of 2, […]
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Lördag 170121
EGO CrossFit – WOD View Public Whiteboard Team WOD 150213 (AMRAP – Rounds and Reps) 2&2 AMRAP 20 min: 20 Power Clean 45/30 kg 20 Pullups 20 Burpees (Only one person working at a time.)