Månad: augusti 2017
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Måndag 170821
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 3-2-1-3-2-1 reps, rest 90 sec) Metcon 170821 (10 Rounds for time) Every minute, on the minute, for 10 minutes: 3 Deadlifts @ 80-85% of today’s heavy single 6 Burpees Over the Barbell
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Lördag 170819 – Summer Games!
Idag är det Summer Games i boxen hela dagen! Kom och heja på alla grymma deltagare!
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Fredag 170818
EGO CrossFit – WOD View Public Whiteboard Team WOD 160810 (Time) &2 for time: 400 m Run (both partners run together) ———- 3 Rounds: 30 Wall Ball Shots 30 Toes To Bar 20 Push-Ups 20 Box Jumps 10 Front Squats 10 Muscle-ups/12 C2B Pull-Ups/14 Pull-Ups ———- 400 m Run (both partners run together)
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Torsdag 170817
EGO CrossFit – WOD View Public Whiteboard Weightlifting Walking lunges with dumbbells (4 sets x 20 steps @1010, rest 90 sec) Or kettlebells Metcon 170817 (AMRAP – Rounds and Reps) AMRAP x 15 minutes of: 5 Power Cleans 10 Strict Handstand Push-Ups
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Onsdag 170816
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Shoulder Press (5 sets x 3-5 reps @20X1, rest 90 sec) A2: Strict Toes-To-Bar (5 sets x 6-10 reps @2110, rest 90 sec) Metcon 170816 (AMRAP – Rounds and Reps) AMRAP x 12 minutes of: 12 Pull-Ups 12 Thrusters 30 Double-Unders
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Tisdag 170815
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 4-6 reps @21X1, rest 2 min) Metcon 170815 (Time) 5 rounds for time of: Run 400 m 20 Wall Ball Shots
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Måndag 170814
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean (4 sets x 1.1.1.1 reps, rest 2 min) Rest 10 sec between singles Metcon 170814 (AMRAP – Reps) 2 Rounds for max reps/calories: 2 Minutes of Assault Bike (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump-Overs Rest 2 minutes 2 Minutes of […]
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Lördag 170812
EGO CrossFit – WOD View Public Whiteboard Team WOD 170812 (AMRAP – Rounds and Reps) In teams of 2, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Push-Ups 10 Kettlebell Swings 15 Air Squats 200 m Run (together)
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Fredag 170811
EGO CrossFit – WOD View Public Whiteboard Metcon 170811 (6 Rounds for reps) Against a 2-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees Rest 2 minutes between sets, and complete a total of 6 sets.
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Torsdag 170810
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift If you lose positioning or mechanics, your set is over. Metcon 170810 (Time) 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups 400 m Run