Monthly Archives: mars 2018

Skärtorsdagen 180329

Efter dagens lunchpass tar vi påskledigt! Ha en riktigt härlig påskhelg och ladda upp med solljus, umgänge och god mat! Pass igen på tisdag nästa vecka!

Om ni har släkt och vänner på besök som vill komma och träna i vår box har vi följande möjligheter:
– Engångsträning 100:-
– En veckas träningskort 350:-
– 2 veckors träningskort 550:-

Alla tre ger möjlighet att boka på pass och träna så mycket man vill på övrig tid.
Man behöver dock komma in på Ego City eller Ego Storgatan för att betala och få ett träningskort.

Glad Påsk önskar Ego!

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EGO CrossFit – WOD

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Weightlifting

A: Forward alternating lunge w barbell overhead (3 set x 10 reps (5/5))

B: Snatch Pull (3 set x 4 reps)

Metcon

C: 180329 (AMRAP – Rounds and Reps)

2 sets of:

AMRAP x 3 min:
8 Alt Dumbbell snatches
8 Squat jumps
Rest 1 min

AMRAP x 3 min:
8 Ball slams
8 Burpees
Rest 1 min

Måndag 180326

EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (5 set x 5 reps @80%)

A2: Pull-ups (5 set x max reps)

B1: Bulgarian split squats (3-5 sets x 6 reps per leg)

B2: Ring Rows (3-5 sets x 8-12 reps)

With false grip

B3: Ring Support Hold (3-5 sets x 15-30 sec hold)

Top of a ring dip.

WOD Team

170318 (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 40 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

Tisdag 180327

EGO CrossFit – WOD

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Weightlifting

A: Pause Squat Snatch (4 set x 3 reps)

Start från golv med 2 sek paus ovanför knä.

B: Press i utfallsposition (4 set x 5 reps)

Strikt press i utfallsposition. (split jerk position)

Metcon

C: 180213 (Calories)

In teams of 3, AMCAL x 12 min:
Row or Assault bike

Strength

D. 4 rounds not for time
12 Hollow Rocks
10-12 Biceps curls

Lördag 180324

EGO CrossFit – WOD

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WOD Team

A: 180324 (Time)

In teams of two, with only one person working at a time, complete:
50 Kettlebell Swings
25 Burpees*
50 Plate Thrusters
25 Burpees*
100 Sit-ups
25 Burpees*
50 Plate Thrusters
25 Burpees*
50 Kettlebell Swings

*Both athletes perform the burpees at the same time.

Core

B. EMOM x 8-12 min:
Station 1. Side Plank (Left) x 30 seconds
Station 2. Side Plank (Right) x 30 seconds
Station 3. Reverse Snow Angels x 12 reps (slow & controlled)
Station 4. Hollow Hold x 30 seconds

Fredag 180323

EGO CrossFit – WOD

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Strength

B1: Half Kneeling Bottom Up KB Press (4 sets x 6-8 reps per arm)

B2: Bulgarian split squats (4 sets x 6-8 reps per leg)

Metcon

C: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Strength

D1: Bicepscurl (3-5 sets x 8-12 reps)

D2: Side plank with rotations (3-5 sets x 10-20 reps per side)

Torsdag 180322

EGO CrossFit – WOD

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Weightlifting

A: Squat Clean (3 set x 10 reps @50-60%)

B: Snatch Balance (3 set x 3 reps)

Med markerat stopp i botten

Metcon

C: 180322 (AMRAP – Rounds and Reps)

AMRAP x 1 min:
10 Ball slams
10 Kettlebell swings
Vila 1 min

AMRAP x 1 min:
9 Plate Thrusters
9 Burpees to plate
Vila 1 min

AMRAP x 1 min:
8 Ball slams
8 Kettlebell swings
Vila 1 min

AMRAP x 1 min:
7 Plate Thrusters
7 Burpees to plate
Vila 1 min

AMRAP x 1 min:
6 Ball slams
6 Kettlebell swings
Vila 1 min

AMRAP x 1 min:
5 Plate Thrusters
5 Burpees to plate

Tisdag 180320

EGO CrossFit – WOD

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Weightlifting

A: Forward alternating lunge w barbell overhead (4 set x 10 reps (5 per ben))

B: Snatch Pull (4 set x 4 reps)

Metcon

C: 180320 (Time)

For time:
10 Shuttle runs
20 Box Jumps
20 Toes to Bar
20 Push-ups
10 Shuttle runs

Core

D. 3-4 rounds not for time:
10 Sit-ups
10 V-ups
10 Hollow Rocks
10-20 sec Hollow Hold
1 min rest

Måndag 180319

EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (5 set x 5 reps @75%)

A2: Pull-ups (5 set x max reps)

Strict.

Strength

C. EMOM x 15 min (3 sets for quality):
Minute 1 – Rope Pull-Ups x 3-8 reps
Minute 2 – Plank x 40 sec
Minute 3 – One Arm Rows x 6-8 reps @2111 (Left Arm)
Minute 4 – One Arm Rows x 6-8 reps @2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

WOD Team

180319 Team (Time)

In teams of two, with only one person working at a time, complete:
100 Wall Ball Shots
200 Double-Unders
80 Wall Ball Shots
160 Double-Unders
60 Wall Ball Shots
120 Double-Unders

Lördag 180317

EGO CrossFit – WOD

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WOD Team

A: 180317 (AMRAP – Rounds and Reps)

AMRAP x 20 min:
In teams of two, with only one person working at a time:
30 Double-Unders
30 Box Jumps
30 Wall Ball Shots

Alternera övningar. P1 börjar med hopprep, P2 hoppar sedan på låda, P1 gör därefter Wall balls osv.

Core

B. EMOM x 8-12 min:
Station 1. Side Plank (Left) x 25 seconds
Station 2. Side Plank (Right) x 25 seconds
Station 3. Reverse Snow Angels x 10 reps (slow & controlled)
Station 4. Hollow Hold x 25 seconds