Månad: maj 2018
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Fredag 180518
EGO CrossFit – WOD View Public Whiteboard Metcon 180518 (AMRAP – Reps) 40 sec ON/20 sec OFF x 20 min: (5 rounds) 1: Assault Bike 2: Wallballs 3: Row 4: Burpee Box Jump Overs WOD Team Metcon (No Measure) Fredagsfys Under 5 minuter: 150-200 meter Roddmaskin 12 Step-ups med vikt i famnen Vila 2,5 min […]
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Torsdag 180517
EGO CrossFit – WOD View Public Whiteboard Metcon 160518 (5 Rounds for time) Every 4 min, for 20 min (5 sets): Run 400 m 40 DU:s 20 Pushups
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Tisdag 180515
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Romanian Deadlift (3 sets x 6-8 reps @21X1, rest 45 sec) Metcon B: Metcon (No Measure) Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 12/8 Calories of Assault Bike (or 200/150 m of Rowing) Minute 2 – 30 sec […]
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Måndag 180514
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Barbell Row (4 sets x 6-8 reps @31X1, rest 45 sec) Metcon B: 180514 (Time) During 5 min for quality: 20 Double-Unders 10 Kettlebell Swings Rest 60 seconds, and then… During 5 min for quality: 5 Renegade Rows 10 Box Jumps (or Step-Ups) Rest 60 seconds, […]
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Lördag 180512
EGO CrossFit – WOD View Public Whiteboard WOD Team 180512 (Time) 2&2, with only one person working at a time, complete: 100 Kettlebell swings 400 m Run* 100 Sit-Ups 400 m Run 80 Burpees 400 m Run 100 Sit-Ups 400 m Run 100 Kettlebell swings *Both athletes perform the run at the same time.
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Fredag 180511
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Arnold Dumbbell Press (3 sets x 6- reps @30X1, rest 45 sec) Metcon B: 180511 (AMRAP – Rounds and Reps) AMRAP x 15 min: 400 m Run 30 sec Forearm Plank 30 Mountainclimbers 30 Wallballs
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Tisdag 170508
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Romanian Deadlift (3 sets x 6-8 reps @20X1, rest 45 sec) B1: Pull-ups (3-4 sets x 5-10 reps @20X1, rest 45 sec) B2: Bulgarian split squats (3-4 sets x 6-8 reps/leg @20X1, rest 45 sec) Metcon C: 180508 (AMRAP – Reps) 3 Rounds not for time: […]
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Måndag 180507
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Barbell Row (4 sets x 6-8 reps @21X1, rest 45 sec) A2: Dips (4 sets x 5-10 reps @20X1, rest 45 sec) Metcon B: Metcon (Weight) During 12 min for quality: 5-10 Strict Toes to Bar 10 Box Jumps Step Downs 10 Alternating Single-Arm Kettlebell Snatches […]
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Lördag 180505
EGO CrossFit – WOD View Public Whiteboard WOD Team 160409 (AMRAP – Rounds and Reps) 2&2 AMRAP x 30 min: 30 DU:s/45 SU:s 15 Box Jumps 15 Wall Ball Shots Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will jump, Partner B will perform 15 Box […]
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Fredag 180504
EGO CrossFit – WOD View Public Whiteboard Metcon A: 180504 (AMRAP – Reps) In teams of 3 AMRAP x 20 min: P1: Row P2: Turkish Get-Up P3: Rest *laget måste ro minst 300 m men max 500 m åt gången. Fria byten mellan TGU och vila. *Score= meter på rodden x antal TGU som laget […]