Monthly Archives: februari 2017

Onsdag 170301

EGO CrossFit – WOD

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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

Tisdag 170228

EGO CrossFit – WOD

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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 designed to be short, intense intervals with incomplete rest.

Metcon Green

170228 Green (Time)

5 sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets

Måndag 170227

EGO CrossFit – WOD

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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)
100 Thrusters
80 Mountainclimbers (40/leg)
100 KBS

*Both athletes perform the mountainclimbers at the same time.

Lördag 170225

EGO CrossFit – WOD

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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.)

Fredag 170224

EGO CrossFit – WOD

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Metcon

170224 (Time)

5 Rounds for time:
10 Squat Cleans
10 Bar-Facing Burpees

Torsdag 170223

EGO CrossFit – WOD

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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 14 minutes of:
50 wall-ball shots 9/6 kg
200 single-unders

Metcon Green

170223 (AMRAP – Rounds and Reps)

AMRAP x 14 min:
15 Wall ball shots
30 Single-Unders

Onsdag 170222

EGO CrossFit – WOD

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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

Tisdag 170221

EGO CrossFit – WOD

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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 & jerk
10 Burpees

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

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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

Metcon

170220 (Time)

5 rounds for time:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

Team WOD

170220 Team (Time)

2&2, alternating each movement, complete 16 rounds of:
10 Thrusters
10 Burpees over barbell
15 Kettlebell Swings

(Partner A performs 10 thrusters; Partner B performs 10 burpees over bar; Partner A performs kettlebell swings; Partner B performs 10 thrusters; etc….

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

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Team WOD

Team McGhee (AMRAP – Rounds and Reps)

2&2 AMRAP x 30 min:
5 Deadlift (125/85kg)
13 Push-Ups
9 Box jumps (24/20)

Alternate full rounds