Månad: april 2018
-
Lördag 180428
EGO CrossFit – WOD View Public Whiteboard WOD Team 180428 (AMRAP – Rounds and Reps) 2&2, alternating each movement, AMRAP x 30 min: 20 Wallballs 20 Kettlebell swings 15 Push-Ups 15 Sit-Ups 50 Double-unders (Scale: 75 Single-Unders)
-
Fredag 180427
EGO CrossFit – WOD View Public Whiteboard Metcon 180427 (AMRAP – Rounds) In teams of 3 AMRAP x 24 min: 1-2-3-4-5-6-7-8-9-10 and so on… Thrusters with Dumbbells Sit-Ups Push-ups *1 jobbar åt gången 2 vilar
-
Torsdag 180426
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 set x 3 reps) B: Hang Squat Clean (5 set x 2 reps) Metcon C: 180426 (AMRAP – Rounds) AMRAP x 8 min: 1-2-3-4-5-6-7-8-9-10 and so on… Goblet Squats Kettlebell Swings Burpees over kettlebell
-
Tisdag 180424
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean and Jerk (5 set x 1 rep) B: Clean Pull (3 set x 3 reps) C: Front Squat (5 set x 3 reps) Metcon D: 180424 (AMRAP – Reps) Tabata: 1. Pull-Ups 2. Sit-Ups 3. Push-Ups 4. Air-Squats
-
Måndag 180423
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Good Mornings (4 set x 6-8 reps @22X1) B: Metcon (Weight) EMOM x 12 min: 1: 6-8 Z-Press with dumbbells or kettlebells 2: 2-8 strict supinated Pull-Ups 3: 10-15 V-Ups Metcon C: 180423 (Time) 4 rounds of: 10 alt Kettlebell snatches 10 Burpees 10 alt Kettlebell […]
-
Lördag 180421
EGO CrossFit – WOD View Public Whiteboard WOD Team 141129 (AMRAP – Reps) 2&2: Station 1 – AMRAP Wall Ball Shots 9/6 kg & Wall Sits Station 2 – AMRAP Push press 30/20 kg & Bar Hold Station 3 – AMRAP Pull-ups & OH Plate Hold 20/10 kg Station 4 – AMRAP KBS 24/16 kg […]
-
Fredag 180420
EGO CrossFit – WOD View Public Whiteboard Metcon 180420 (AMRAP – Rounds) In teams of 3 AMRAP x 20 min: P1: AMCAL Assault bike – se regler nedan P2 och P3 turas om att göra: 8 Thrusters with Kettlebell 6 Kettlebell swings 4 Goblet Squats * 1 person i laget måste alltid cykla och man […]
-
Torsdag 180419
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 set x 3 reps) B: Powerclean + Push Jerk (5 set x 3+1 reps) C: Front Squat (5 set x 3 reps) Metcon D: 160419 (Time) 6 rounds of: 2 Strict Pull-Ups 4 Burpees 6 Wallballs 8 Medball Sit-Ups Rest 60 sec
-
Tisdag 180417
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Squat Snatch (5 sets x 3 reps) B: Snatch Pull (4 sets x 3 reps) C: Overhead Squat (5 sets x 3 reps) Metcon C: 180417 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Kettlebell Hang Clean (5+5) 10 Kettlebell swings 20 Mountainclimbers Rest […]
-
Måndag 180416
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Good Mornings (4 sets x 6-8 reps @21X1) B: Metcon (Weight) EMOM x 12 min: 1: 6-8 Arnold presses with dumbbells 2: 2-8 strict Pull-Ups 3: 8-12 Marching Plank Metcon C: 180416 (Time) For time: 14-12-10-8-6-4-2 reps of: One-Hand-Thrusters with Kettlebell/Dumbbell (7+7, 6+6, 5+5 osv.) Sit-Ups […]