Månad: september 2017
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Månadsplanering för oktober 2017
Hej! Planeringen för oktober hittar ni här! Och höstens schema här! Vi springer utomhus så länge det går! I övrigt varierad träning som vanligt 😉 Under vecka 40 firar vi att boxen fyller 5 år! Vi kör gamla pass, extrainsatt SomaMove för rörlighet, fikar på lördag och ni får ta med en kompis på valfria pass måndag till och med lördag! […]
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Lördag 170930
EGO CrossFit – WOD View Public Whiteboard Team WOD 141206 (Time) 2&2 for time: 40 Burpees 100 Wall ball shots 9/6 kg 40 Burpees 100 Walking lunges 40 Burpees 100 KBS 24/16 kg 40 Burpees 100 Pushups 40 Burpees
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Fredag 170929
EGO CrossFit – WOD View Public Whiteboard Metcon 170929 (Time) 5 rounds for time of: 400 m Run 30 Kettlebell Swings 20 Push-Ups Weightlifting Single Arm Dumbell Press (4 sets x 4-6 reps/arm, rest 90 sec)
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Torsdag 170928
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (5 sets x 2-4 reps, rest 60 sec) Metcon 170928 (Time) 5 rounds for time of: 20 Walking Lunges with Dumbbells or Kettlebells 15 Toes to Bar Metcon Green 170928 Green (Time) 5 rounds for time of: 20 Walking Lunges with Dumbbells or Kettlebells 10 […]
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Onsdag 170927
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Hang Snatch + 1 Snatch (6 sets x 1 rep) Every 2 min for 12 min. Build from 65-70% to today’s heavy complex. Metcon 170927 (Time) 5 rounds for time of: 10 Hang Power Snatches 30 Double-Unders/45 Single-Unders
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Tisdag 170926
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (4 sets x 4-6 reps @20X1, rest 60-90 sec) Metcon 150916 (AMRAP – Rounds and Reps) 2 rounds of: AMRAP x 6 min: 15 Burpees 10 Push Press Rest 3 min between sets and pick up where you leave off after each set. Report total […]
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Måndag 170925
EGO CrossFit – WOD View Public Whiteboard Metcon 170925 (6 Rounds for time) Every 6 minutes, for 30 minutes (5 sets) for times: 400 m Run 25 Wall Ball Shots Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes. Team […]
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Lördag 170923
EGO CrossFit – WOD View Public Whiteboard Team WOD 150926 (AMRAP – Rounds and Reps) 2&2 AMRAP x 30: 6 Thrusters 8 Pullups 10 Box Jumps One athlete works on the triplet at a time while the second athlete completes a 400 m run with a medicineball. Once the run is done, the athletes switch […]
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Fredag 170922
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (4 sets x 5 reps, rest 60 sec) Metcon 170922 (Time) For time: 10 Strict Handstand Push-Ups 20 Thrusters 30 Kettlebell Swings (heavy) 400 m Run 30 Kettlebell Swings 20 Thrusters 10 Strict Handstand Push-Ups
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Torsdag 170921
EGO CrossFit – WOD View Public Whiteboard Weightlifting Turkish Get Up (4 sets x 3 reps/arm, rest 90 sec) Metcon 170921 (AMRAP – Reps) Every minute, on the minute, for 12 minutes: 8 Alternating Kettlebell Snatches Double-Unders x Max Reps (Score total number of double-unders performed.) Metcon Green 170921 Green (AMRAP – Reps) Every minute, […]