Månad: oktober 2017
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Lördag 171021
EGO CrossFit – WOD Team WOD 151123 Team WOD (AMRAP – Reps) Teams of 4: AMRAP x 2 Rounds: Station 1: 2 min Burpees (Rest 1 min) Station 2: 2 min Box jumps (Rest 1 min) Station 3: 2 min Row for cals (Rest 1 min) Station 4: 2 min Kettlebell swings (Rest 1 min) […]
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Fredag 171020
EGO CrossFit – WOD Weightlifting Walking lunges with dumbbells (3 sets x 20 steps, rest 60 sec) Or kettlebells Släpp inte kettlebells/hantlar i golvet! Metcon 171020 (Time) For time: 400 m Run 50 Wall Ball Shots 40 Box Jumps 30 Thrusters 20 Toes to Bar 400 m Run
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Torsdag 171019
EGO CrossFit – WOD Weightlifting Clean (6 sets x 1.1 rep, rest 90 sec) Rest 10 sec between singles. Metcon & Metcon Green 171019 (Time) 5 rounds for time of: 30 Double-Unders/45 Single-Unders 20 Kettlebell Swings 10 Push-Ups
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Onsdag 171018
EGO CrossFit – WOD Weightlifting Split Jerk Take 15-20 minutes to build to today’s 1-RM Split Jerk Metcon 171218 (Time) 6 rounds for time of: 200 m Run 5 Ground to Overhead 10 Pull-Ups
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Tisdag 171017
EGO CrossFit – WOD Metcon & Metcon Green 171017 (AMRAP – Rounds and Reps) AMRAP x 20 min: 7 Power Cleans 7 Burpees 50 Double-Unders/75 Single-Unders Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions will most likely be performed […]
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Måndag 171016
EGO CrossFit – WOD Metcon 171016 (AMRAP – Rounds and Reps) AMRAP x 5 min: 50 Wall Ball Buy-In 12 Deadlifts 12 Lateral Barbell Burpees Rest 5 min AMRAP x 5 min: 35 Wall Ball Buy-In 9 Deadlifts (heavier) 9 Lateral Barbell Burpees Rest 5 min AMRAP x 5 min: 20 Wall Ball Buy-In 6 […]
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Lördag 171014
EGO CrossFit – WOD Team WOD 171014 (Time) 2&2, 14 rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Ground to Overhead You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until both […]
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Fredag 171013
EGO CrossFit – WOD Weightlifting A: Snatch Take 15 minutes and build to today’s 1-RM Snatch Metcon B: 171013 (Time) Complete rounds of 12, 9 and 6 reps for time of: Snatch Strict Handstand Push-Ups Using ~75% of what you worked up to in part A.
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Torsdag 171012
EGO CrossFit – WOD Metcon 171012 (Time) 4 rounds for time of: 400 m Run 24 Goblet Squats 12 Burpee Box Jump-Overs Metcon Green 171012 Green (Time) 4 rounds for time of: 400 m Run 16 Goblet Squats 12 Burpee Box Jump-Overs
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Onsdag 171011
EGO CrossFit – WOD Weightlifting A1: Shoulder Press (4 sets x 2-3 reps, rest 60 sec) A2: Pistols (4 sets x 4-5 reps/leg @4111, rest 90 sec) Metcon 171011 (Time) For time: 15 Deadlifts 30 Wall Ball Shots 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots