Monthly Archives: november 2017

Fredag 171201

EGO CrossFit – WOD

Weightlifting

A1: Deadlift (4 sets x 4-6 reps, rest 45 sec)

A2: Handstand Push-ups (4 sets x max strict reps in 60 sec, rest 90 sec)

Metcon

171201 (AMRAP – Rounds and Reps)

AMRAP x 5 min
10 Push Press
15 Kettlebell Swings
Rest 2 min, and then…

AMRAP x 5 min
10 Toes to Bar
10 Box Jumps

Torsdag 171130

EGO CrossFit – WOD

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.

Repeat for a total of 5 cycles

Metcon Green

Green Chief (Time)

5 rounds of:
AMRAP 3 min:
3 Power cleans 40/20 kg
6 Pushups
9 Air Squats
(Rest 60 sec)

Onsdag 171129

EGO CrossFit – WOD

Metcon

171129 (AMRAP – Reps)

In teams of 3, complete 4 rounds each of:
300/250 m Row
(rest station)
12 Thrusters
(rest station)
12 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed 4 full rounds.

Tisdag 171128

EGO CrossFit – WOD

Weightlifting

Back Squat (4 sets x 4-6 reps, rest 90 sec)

Metcon

171128 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Burpee Box Jump-Overs
10 Alternating Single-Arm Kettlebell Snatches

Metcon Green

171128 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Burpee Box Jump-Overs
10 Alternating Single-Arm Kettlebell Snatches

Måndag 171127

EGO CrossFit – WOD

Weightlifting

A1: Shoulder Press (4 sets x 5 reps, rest 90 sec)

A2: Strict Toes-To-Bar (4 sets x 5-10 reps, rest 90 sec)

Metcon

171127 (Time)

5 Rounds of:
5 Thrusters
5 Strict Supinated Pull-ups

Team WOD

161119 (Time)

In teams of 2, complete following for time:
Buy-in:
100 Bar Facing Burpees

Then 5 rounds of:
40 Wall Ball Shots
40 Abmat Sit-Ups
40 Push Press
40 Kettlebell swings

Cash-out:
200 Double-unders/300 Single-unders

Lördag 171125

EGO CrossFit – WOD

Team WOD

171125 (AMRAP – Reps)

3 sets for max reps of:
60 seconds of Wall Ball Shots
15 sec transition
60 seconds of Power Cleans
15 sec transition
60 seconds of Box Jump-Overs
15 sec transition
60 seconds of Push Press
15 sec transition
60 seconds of Assault Bike (for Cals)
Rest 60 seconds

Fredag 171124

EGO CrossFit – WOD

Metcon

171124 (4 Rounds for reps)

Perform 4 sets against a 4-minute running clock, for max reps of:
20 Shuttle runs
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings
10 Push-Ups

Rest 4 minutes between sets.

If you’re training with others, Partner A will race through 4 minutes, then rest while Partner B races through 4 minutes – alternating back and forth for 32 minutes until each partner has completed 4 sets.

Torsdag 171123

EGO CrossFit – WOD

Weightlifting

Alternating Reverse Lunges (3 sets x 8-10 reps/leg @20X1, rest 90 sec)

Barbell Back Loaded

Metcon

171123 (Time)

3 rounds for time of:
10 Thrusters
20 Pull-Ups
20 Box jumps

Metcon Green

171123 Green (Time)

4 rounds for time of:
5 Thrusters
10 Pull-Ups
15 Box jumps

Onsdag 171122

EGO CrossFit – WOD

Weightlifting

Push Press (6 sets x 5-3-2-3-2-1 reps, rest 60 sec)

Metcon

171122 (Time)

3 rounds for time of:
10 Deadlifts (heavy)
15 Push-Ups
30 Double-Unders/45 Single-Unders

Tisdag 171121

EGO CrossFit – WOD

Metcon

Team-Nate (AMRAP – Rounds and Reps)

Team Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.
Option:

4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings

Metcon Green

171121 Green (No Measure)

Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs
5 Sit-Ups