Månad: november 2017
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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
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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
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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 […]