EGO CrossFit – WOD

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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

EGO CrossFit – WOD

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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 time of:
7 Snatches
14 Toes to Bar
28 Mountain climbers

Metcon Green

170131 Green (Time)

4 rounds for time of:
7 Power Snatches
14 Sit-Ups
28 Mountain climbers

EGO CrossFit – WOD

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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)

In teams of 4:
3 rounds for max reps:
60 sec: Row (Calories)
60 sec: Pushups
60 sec: Box Jump Overs
60 sec: Situps
60 sec: Wall Ball Shots 9/6kg

(Rest 60 sec between sets)

EGO CrossFit – WOD

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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. Athletes may not move to the next station until the athlete in front of them has finished their reps.

EGO CrossFit – WOD

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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

EGO CrossFit – WOD

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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
15 box jumps, 60/50cm

Metcon Green

170126 (AMRAP – Rounds and Reps)

AMRAP x 8 min:
5 Deadlifts
10 Box jumps

EGO CrossFit – WOD

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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

EGO CrossFit – WOD

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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 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

EGO CrossFit – WOD

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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, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Air Squats
50 Shuttle Runs*
300 Air Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate is finished.

EGO CrossFit – WOD

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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.)