Monthly Archives: juni 2018

Lördag 180630

EGO CrossFit – WOD

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WOD Team

160910 (Time)

2&2, with only one partner working at a time, complete the following for time:
1600 m Relay Run (alternating 400 m)

immediately followed by…
12 rounds (partners alternating full rounds) of…
5 Pull-Ups
10 Push-Ups
15 Air Squats

immediately followed by…
1600 m Relay Run (alternating 400 m)
immediately followed by…

12 rounds (partners alternating full rounds) of…
5 Pull-Ups
10 Push-Ups
15 Air Squats

immediately followed by…
1600 m Relay Run (alternating 400 m)

Fredag 180629

EGO CrossFit – WOD

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Metcon

A: 180629 (Time)

5 rounds for time of:
200 m Run
10 Kettlebell swings
200 m Run
10 Goblet Squats

Core

Metcon (No Measure)

4 Rounds not for time:
30 sec Hollow Hold
5 V-Ups
10 Hollow Rocks

Torsdag 180628

EGO CrossFit – WOD

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Weightlifting

A: Bench Press (3 sets x 5 reps, rest 45 sec)

B: Front Squat (3 sets x 5 reps, rest 45 sec)

C: Single arm dumbbell row (3 sets x 8/8 reps, rest 45 sec)

D: Romanian Deadlift (3 sets x 8 reps, rest 45 sec)

Metcon

E: 180628 (Time)

21-15-9 reps for time:
Plate Thrusters
Burpees

Tisdag 180626

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3 sets x 5 reps, rest 45 sec)

B: Barbell Row (3 sets x 5 reps, rest 45 sec)

C: Good Mornings (3 sets x 5 reps, rest 45 sec)

D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec)

E: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Måndag 180625

EGO CrossFit – WOD

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WOD Team

180625 (AMRAP – Reps)

In teams of 3, AMRAP x 20 min:
P1: 500 m Row/Run or 40 cal Assault bike
P2 & P3: Alternating Burpee Broad Jumps (body length)

*switch after 500 m/40 cal

*Score = meter row + reps burpee broad jump

Måndag 180723

EGO CrossFit – WOD

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WOD Team

180723 (AMRAP – Rounds and Reps)

In teams of 3, AMRAP x 20 min:

100 Kettlebell swings

100 Ball slams

100 Sit-Ups

100 Burpees

*dela fritt inom laget

* 1 person måste hålla planka eller jägarvila för att reps ska räknas

Fredag 180622 – Midsommarafton

Ha en alldeles, alldeles underbar midsommarhelg! Ät god mat, umgås, kanske träna lite ;-*

Kramar!

/Helena

Torsdag 180621

EGO CrossFit – WOD

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Metcon

180621 (AMRAP – Rounds)

In teams of 3, AMRAP x 20 min:
P1: 10 Plate Thruster
5 Push-Ups
P2 & P3: Alternating Ball slams.

Efter att P1 är klar byter P2 av.

*Score = antal hela varv av 10 Thrusters + 5 Push-Ups

Tisdag 180619

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (build to a heavy single in 15 min)

Metcon

B: 180619 (AMRAP – Rounds and Reps)

AMRAP x 7 min:
3/3 Kettlebell Clean & Jerk
5 Burpees

Rest 2 min

AMRAP x 5 min:
3/3 Kettlebell Snatches
10 Air Squats