Monthly Archives: april 2017

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

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 Jump-Overs

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 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Metcon

170427 (Time)

3 rounds for time of:
30 Shuttle runs
15 Push-Ups
10 Pull-Ups
20 Alternating Pistols

Metcon Green

170427 Green (Time)

4 rounds for time of:
20 Shuttle runs
10 Push-Ups
5 Pull-Ups
20 Walking lunges

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 the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

Metcon

Jumping Christine (Time)

3 rounds for time of:
100 Double-Unders
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps

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 before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep

(take this as your opportunity to build to a new 1-RM)

Metcon

Metcon Green

170425 (AMRAP – Rounds and Reps)

AMRAP x 2 min:

6 Push Presses

6 Front Squats

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

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 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

B: Back Squat (2 sets x 1 rep)

Then rest 2 minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

Metcon

170424 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
30 Wall Ball Shots
30 Pull-Ups
30 Kettlebell Swings

Team WOD

170424 Team (AMRAP – Rounds and Reps)

2&2 AMRAP x 30 min:
30 Double-Unders/45 Single-Unders
15 Box Jumps
15 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will jump, Partner B will perform 15 Box Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will jump – and so on for 30 minutes.

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

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 total of 5 sets.

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

170420 (Time)

5 Rounds for time:
9 Deadlift (heavy)
9 Bar-Facing Burpees Over the Barbell

170420 Green (Time)

5 Rounds for time:
6 Deadlift
6 Bar-Facing Burpees Over the Barbell

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