Månad: april 2017
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Lördag 170429
EGO CrossFit – WOD View Public Whiteboard Team WOD 170429 (AMRAP – Rounds and Reps) In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 30 minutes of: 20 Tuck jumps 10 Goblet Squats 10 Toes to Bar
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Fredag 170428
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Hang Snatch + 1 Squat Snatch + 1 OHS (5 sets x 1 rep) Every 2 minutes, for 10 minutes (5 sets): Hang Snatch + Snatch + Overhead Squat Metcon 170428 (AMRAP – Rounds and Reps) AMRAP x 8 min: 5 Power Snatches 10 Burpee Box […]
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Torsdag 170427
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – Handstand Walk x […]
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Onsdag 170426
EGO CrossFit – WOD View Public Whiteboard Weightlifting 2 Clean Lift-Offs + Power Clean (10 sets x 1 rep) Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from […]
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Tisdag 170425
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (8 sets x 1 rep) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, B: Shoulder Press (3 sets x 1 rep) Then rest 2 minutes […]
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Måndag 170424
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (6 sets x 5-5-3-2-2-1 reps) Every 2 minutes, for 12 minutes (6 sets): *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – […]
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Lördag 170422
EGO CrossFit – WOD View Public Whiteboard Team WOD 140426 (3 Rounds for reps) TeamWOD 2&2 3 Rounds of: 3 min at each station Station 1: Burpees Station 2: KBS 24/16 kg Station 3: Row (calories) Station 4: Box jumps 60/40 cm Rest 30 sec between stations
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Fredag 170421
EGO CrossFit – WOD View Public Whiteboard Metcon 170421 (AMRAP – Rounds and Reps) Against a 3 minute running clock, complete as many rounds and reps as possible of: 50 Air Squats 40 Sit-Ups 30 Push-Ups 20 Pull-Ups Rest 3 minutes between sets, and pick up the next set where you left off. Complete a […]
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Torsdag 170420
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5 sets x 8-6-4-2-2 reps) *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. Metcon […]
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Onsdag 170419
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (5 sets x 2-3 reps) Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 2-3 reps Metcon 170419 (Time) 21-15-9 reps for time: Wall ball shots Pull-Ups Thrusters Box Jumps Kettlebell Swings