Monthly Archives: december 2017

Nyårsafton 171031

EGO CrossFit – WOD

Team WOD

NyårsWOD 2017 (Time)

2&2 for time:
Cash in: 30 lateral burpees over partner in plank

50 Walking lunges with weight (plate)overhead 20/10 kg
20 Synchronized Sit-ups with Medicin ball
50 Ground to overhead 20/10 kg
20 Synchronized Push-Ups
50 Overhead squats 20/10 kg
20 Synchronized Sit-ups with Medicin ball
50 Box jumps
20 Synchronized Burpees
50 Wall ball shots

Cash out: 2 Ropeclimbs or max time deadhang in bar

Fredag 171229

EGO CrossFit – WOD

Metcon

171229 (Time)

For time:
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
20 Commando-Push-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Commando-Push-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Commando-Push-Ups

(Commando-Push-Ups: Armhävning med höger knä till höger armbåge + armhävning med vänster knä till vänster armbåge = 1 repetition)

Torsdag 171228

EGO CrossFit – WOD

Weightlifting

Push Press (5 sets x 3-5 reps, rest 2 min)

Metcon

171228 (Time)

3 rounds for time of:
20 (10/10) Kettlebell Step-Ups
20 Fällknivar
40 Double-Unders/60 Single-Unders

Onsdag 171227

EGO CrossFit – WOD

Metcon

171227 (Time)

In teams of 2, partners alternate tasks to complete 10 sets each of:
4 Shuttle runs
8 Wall Ball Shots
2 Wall climbs

(Person A runs, person B does wall ball shots, person A climbs wall and so on)

Julafton 171224

EGO CrossFit – WOD

Metcon

Julafton 2017 (AMRAP – Reps)

2&2, Every minute on the minute x 30 min:
5 heavy Kettlebell swings
5 heavy Goblet Squats
Max reps Burpees

Jobba varannan minut! Försök hålla antalet burpees konstant varje omgång! 🙂

God jul!

ripped-santa1

Lördag 171223

EGO CrossFit – WOD

Team WOD

171223 (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
20 Shuttle runs
20 Medicinball Squat Cleans
20 Toes to Bar

Partners can divided up the running, cleans and toes to bar however they’d like, but only one partner works at a time.

Fredag 171222

EGO CrossFit – WOD

Weightlifting

A1: Walking lunges with dumbbells (3 sets x 20 steps, rest 60 sec)

Or kettlebells

A2: Pull-ups (3 sets x max reps strict, supinated grip, rest 60 )

Metcon

171222 (AMRAP – Reps)

6 sets for max reps of:
30 Seconds of Kettlebell Thrusters (use one kettlebell)
Rest 30 seconds
30 Seconds of Box Jump-Overs
Rest 30 seconds

Torsdag 171221

EGO CrossFit – WOD

Gymnastics

Ring Dips (5 sets x max reps @2111, rest 2 min)

Metcon

171221 (AMRAP – Reps)

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Double-Unders

:10 Seconds Rest
Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

Metcon Green

172121 Green (AMRAP – Reps)

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Single-Unders

:10 Seconds Rest
Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

Onsdag 171220

EGO CrossFit – WOD

Metcon

171220 (Time)

Complete rounds of 15, 12 and 9 reps for time of:
Row for calories
Commando-Push-Ups

(Commando-Push-Ups: Armhävning med höger knä till höger armbåge + armhävning med vänster knä till vänster armbåge = 1 repetition)

Weightlifting

Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell/Kettlebell Z-Press x 8 reps @2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @3110
(if you cannot perform with straight legs, try them from a tucked position)

Tisdag 171219

EGO CrossFit – WOD

Metcon

171219 (4 Rounds for time)

4 sets for times of:
6 Shuttle runs
20 Russian Kettlebell Swings
20 Wall Ball Shots
Rest 4 min

Note times for each set. Trust your fitness and push the intensity.

Metcon Green

171219 Green (4 Rounds for time)

4 sets for times of:
6 Shuttle runs
15 Russian Kettlebell Swings
15 Wall Ball Shots
Rest 4 min

Note times for each set. Trust your fitness and push the intensity.