Månad: juli 2017
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Lördag 170722
EGO CrossFit – WOD View Public Whiteboard Team WOD 170722 (AMRAP – Rounds) In teams of 4, complete as many rounds as possible in 30 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You […]
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Fredag 170721
EGO CrossFit – WOD View Public Whiteboard Metcon 170721 (4 Rounds for reps) Against a 4-minute running clock, with 4-minutes rest between sets, complete 4 sets of the following for max reps of pull-ups: Run 400 Meters 30 Kettlebell Swings Max Reps of Pull-Ups
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Torsdag 170720
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (3 sets x 8-10 reps each @30X0, rest 30 sec) A2: Trap 3 raise (3 sets x 8-10 reps each @2111, rest 30 sec) Metcon 170720 (Time) 15, 12 and 9 reps for time of: Thruster Bar-Facing Burpees Over the Barbell
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Onsdag 170719
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean (5 sets x 2.2.2 reps) Rest 10 seconds between doubles) Rest 3 min. Metcon 170719 (3 Rounds for time) 3 sets for times of: 100 Double-Unders 30 Kettlebell Swings 15 Pull-Ups Rest 3 minutes Each set should take less than 5 minutes. Please adjust the […]
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Tisdag 170718
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (4 sets x 3-5 reps @21X1, rest 2-3 min) Metcon 170718 (AMRAP – Rounds and Reps) AMRAP x 15 minutes: 6 Push Press 9 Push-Ups 12 Toes to Bar
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Måndag 170717
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat (5 sets x 2-3 reps @30X1, rest 15-20 sec) A2: Supine grip pull-ups (5 sets x 10-12 reps, rest 3 min) Handflator mot dig Metcon 170717 (AMRAP – Reps) 4 sets for max reps of Cleans against a 2-minute running clock, with 2 minutes […]
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Lördag 170715
EGO CrossFit – WOD View Public Whiteboard Team WOD 170715 (AMRAP – Rounds and Reps) In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Ball Shots 30 Kettlebell Swings 20 Burpees 10 Pull-Ups Partner A starts with 50 double-unders, Partner B […]
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Fredag 170714
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Push Press (4 sets x 4-6 reps @11X1, rest 90 sec) A2: Walking lunges with dumbbells (4 sets x 20 steps, rest 90 sec) Or kettlebells Metcon 170714 (Time) For time: Run 400 m 30 Toes to Bar Run 800 m 30 Toes to Bar Run […]
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Torsdag 170713
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat (5 sets x 3-5 reps @30X1, rest 60 sec) A2: Single arm dumbbell row (5 sets x 8-10 reps @2020, rest 60 sec) Metcon 170713 (AMRAP – Rounds and Reps) AMRAP x 15 minutes: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 […]
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Onsdag 170712
EGO CrossFit – WOD View Public Whiteboard Metcon 170712 (AMRAP – Rounds and Reps) AMRAP x 8 minutes: Row 250 m 5 Strict Handstand Push-Ups 10 Thrusters Rest 8 minutes, and then… AMRAP x 8 minutes: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… AMRAP x 8 minutes: 20 Box Jumps […]