Månad: februari 2017
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Onsdag 170301
EGO CrossFit – WOD View Public Whiteboard Metcon 170301 (Time) 7 rounds for time of: 5 Thrusters (heavy) 10 Pull-Ups Weightlifting A1: Back Squat (4 sets x 8 reps @3011, rest 60 sec) A2: Supine grip pull-ups (4 sets x 8 reps @21X0, rest 60 sec) Handflator mot dig
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Tisdag 170228
EGO CrossFit – WOD View Public Whiteboard Weightlifting Split Stance Romanian Deadlift (4 sets x 6-8 reps @4011, rest 60 sec) Metcon 170228 (Time) 5 sets of: 15 Russian Kettlebell Swings 10 Box Jumps box. or Step-Ups Rest 60 seconds between sets. Swing a “heavy” kettlebell, and jump to a “tall” Challenge yourself. These are […]
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Måndag 170227
EGO CrossFit – WOD View Public Whiteboard Metcon The Chief (AMRAP – Rounds) 5 rounds of: AMRAP 3 min: 3 Power cleans 60/42,5 kg 6 Pushups 9 Air Squats (Rest 60 sec) Team WOD 160319 (Time) 2&2 for time: 100 KBS (heavy) 50 Mountainclimbers (25/leg)* 100 Thrusters 60 Mountainclimbers (30/leg) 100 Burpees 70 Mountainclimbers (35/leg) […]
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Lördag 170225
EGO CrossFit – WOD View Public Whiteboard Team WOD 170225 (AMRAP – Rounds and Reps) 2&2 AMRAP x 30 min: 10 Power cleans (A) 30 Double-Unders (B) 40 Mountainclimbers (A) (Only one person working at a time.)
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Fredag 170224
EGO CrossFit – WOD View Public Whiteboard Metcon 170224 (Time) 5 Rounds for time: 10 Squat Cleans 10 Bar-Facing Burpees
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Torsdag 170223
EGO CrossFit – WOD View Public Whiteboard Metcon CFG Open 15.3 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 9/6 kg 100 double-unders CFG Open 15.3 Scaled (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in […]
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Onsdag 170222
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Take 15-20 minutes to work up a heavy single Deadlift. Metcon 170222 (Time) 4 rounds for time of: 30 Kettlebell Swings 20 Goblet Squats 15 Push-Ups
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Tisdag 170221
EGO CrossFit – WOD View Public Whiteboard Weightlifting Walking lunges with dumbbells Or kettlebells Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) Metcon 170221 (Time) For time: 30 Clean & jerk EMOM do 5 burpees! Metcon Green 170221 Green (Time) 5 Rounds for time: 5 Clean […]
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Måndag 170220
Hej hej! Idag (måndag 20/2) är boxen hyrd och upptagen mellan 15.30-16.30! Alltså ingen egen träning under denna tid! Ha det gott! /Helena EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Take 12-15 minutes to work on… Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique […]
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Lördag 170218
Idag lördag 18/2 12.00-17.00 kör vi ett specialpass med fokus på teknik i knäböj och marklyft med Patrik Hertzman och Joanna Uhlin från Sundsvalls Atletklubb. Bokas som vanligt! Ha en fin helg! /Helena EGO CrossFit – WOD View Public Whiteboard Team WOD Team McGhee (AMRAP – Rounds and Reps) 2&2 AMRAP x 30 min: 5 Deadlift (125/85kg) 13 […]