Monthly Archives: oktober 2017

Onsdag 171101

EGO CrossFit – WOD

Weightlifting

Deadlift (4 sets x 4-6 reps, rest 60-90 sec)

Metcon

171101 (Time)

4 rounds for time of:
25 Kettlebell Swings
50 Double-Unders/75 Single-Unders

Tisdag 171031

Idag är det inget lunchpass med instruktör, men kör gärna dagens pass tillsammans ändå! :-*

EGO CrossFit – WOD

Metcon

171031 (AMRAP – Rounds and Reps)

2&2, alternate complete rounds, and work through as many rounds and reps as possible in 8 min:
8 Deadlifts
8 Pull-Ups
Rest 4 min, and then…

8 Box Jump-Overs
8 Push-Ups
Rest 4 min, and then…

8 Burpees over barbell
8 Toes to Bar

Metcon Green

171031 Green (AMRAP – Rounds and Reps)

4 Rounds for time:
8 Power Cleans
12 Burpees over barbell

Måndag 171030

EGO CrossFit – WOD

Weightlifting

Clean and Jerk (Take 15 min to find today´s heavy single)

Metcon

171030 (AMRAP – Rounds and Reps)

AMRAP x 8 min:
4 Ground to Overhead (heavy)
12 Jumping lunges

Team WOD

171030 Team (AMRAP – Rounds and Reps)

2&2, AMRAP x 40 min
100 Double-Unders
80 Kettlebell Swings
60 Wall Ball Shots
40 Burpees
20 Toes to Bar

Månadsplanering för november 2017

Hej!

Planeringen för november hittar ni här! Och höstens schema här!

Nu blir det minimalt med löpning utomhus på ett tag, iallafall på grovplaneringen 🙂 Men om det blir en toksolig, tokvarm dag kanske vi kör en spontanlöpning ute!

Ha en riktigt härlig november!

Pussåkram!

/Helena

mustasch

Lördag 171028

EGO CrossFit – WOD

Team WOD

171028 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 40 min:
10 Thrusters
10 Box Jumps
400 m Run

Fredag 171027

EGO CrossFit – WOD

Metcon

171027 (5 Rounds for time)

Every 7 minutes, for 35 minutes (5 sets) for times:
30 Double-Unders
Run 400 m
15 Burpee Box Jump-Overs
15 Sit-Ups

Torsdag 171026

EGO CrossFit – WOD

Weightlifting

Back Squat (4 sets x 2 reps, rest 60-90 sec)

Metcon

171026 (Time)

4 rounds for time:
20 Wall Ball Shots
10 Toes to Bar
5 Power Cleans (heavy)
Rest 2 min

Metcon Green

171026 Green (Time)

4 rounds for time:
20 Wall Ball Shots
10 Knees to arms
5 Power Cleans
Rest 2 min

Onsdag 171025

EGO CrossFit – WOD

Weightlifting

Shoulder Press (6 sets x 3-2-1-3-2-1 reps)

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

Metcon

171025 (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 sec
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 sec
Minutes 9-12 – Burpees x Max reps in 30 sec

Tisdag 171024

EGO CrossFit – WOD

Weightlifting

Shoulder Press (4 sets x 4- reps @20X1, rest 90 sec)

Metcon & Metcon Green

171024 (AMRAP – Rounds and Reps)

AMRAP x 9 min:
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
9 Goblet Squats

Måndag 171023

EGO CrossFit – WOD

Weightlifting

Hang Snatch (4 sets x 2.2 reps, rest 2 min)

Rest 10 sec between doubles.

Metcon

171023 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
5 Thrusters
10 Pull-Ups
15 Box Jumps

Team WOD

171023 Team (Time)

In teams of 2, with only 1 person working at a time, complete the following:
120 Kettlebell Swings
200 Air Squats
100 Pull-Ups
120 Box Jump-Overs
1200 m Run (together at the same time)