Månad: augusti 2018
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Tisdag 180821
EGO CrossFit – WOD View Public Whiteboard Strength A: Back Squat (3-4 sets x 4-5 reps @31X1, rest 60 sec) B1: Dumbbell Single Leg Romanian Deadlift (3 sets x 8-10 reps/ben @20X1, rest 45 sec) B2: Toes-To-Bar (3 sets x 6-8 reps @20X1, rest 45 sec) Metcon C: 180821 (Time) 3 rounds for time: 400 […]
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Måndag 180820
EGO CrossFit – WOD View Public Whiteboard WOD Team 180820 (AMRAP – Reps) In teams of 4, 3 sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings 60 seconds of Dumbbell Box Step-Overs 60 seconds of Dumbbell Push Press 60 seconds of Rowing (for Calories) Rest 60 seconds
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Lördag 180818
EGO CrossFit – WOD View Public Whiteboard WOD Team 180818 (Time) 2&2 for time: 800 m Run (together) 100 Wall balls 100 Kettlebell swings 100 alt. Kettlebell snatch 100 Box jump/Step up 100 Burpees 800 m Run (together)
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Fredag 180817
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Bulgarian split squats (3-4 sets x 6-8 reps/leg @30X1, rest 45 sec) Metcon B: 180817 (AMRAP – Rounds and Reps) AMRAP x 14 min: 7+7 one-arm Kettlebell Thrusters 14 Lateral Burpees (over kettlebell) 20+20 sec Sideplank Core 3 rounds of: 10-20 Crossbody V-ups 3+3 Turkish Sit-Up […]
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Torsdag 180816
EGO CrossFit – WOD View Public Whiteboard Strength A: Romanian Deadlift (5 sets x 4-5 reps @20X1, rest 45 sec ) B1: Barbell Row (3-4 sets x 6-8 reps, rest 45 sec) B2: Hip Thrusts (3-4 sets x 6-8 reps, rest 45 sec) Metcon C: 180816 (Time) 5 rounds of: 5 Manmakers 10 Goblet squats […]
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Tisdag 180814
EGO CrossFit – WOD View Public Whiteboard Skills A1: Double-Unders (4 sets x 1-40 reps, rest 45 sec) A2: Forearm Push-Ups (4 sets x 6-8 reps @30X1, rest 45 sec ) A3: Handstand (4 sets x 20-30 sec, rest 45 sec) Metcon B: 180814 (Time) 5 rounds of: 10 Ball slams 8 Slamball Sit-Ups 10 […]
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Måndag 180813
EGO CrossFit – WOD View Public Whiteboard WOD Team Double-Morrison (Time) 2&2 for time: 100-80-60-40-20 reps: Wall ball shots 9/6 kg Box jumps 60/50 cm KBS 24/20 kg
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Lördag 180811
EGO CrossFit – WOD View Public Whiteboard Metcon 180811 (Time) For Time: 1 Rounds of ”Kelly” 2 Rounds of ”Helen” 1 Rounds of ”Kelly” 1 Round of Kelly: 400 m Run 30 Box Jumps 30 Wall Balls 1 Round of Helen: 400 m Run 21 Kettlebell Swings 12 Pull-ups
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Fredag 180810
EGO CrossFit – WOD View Public Whiteboard Metcon 180810 (AMRAP – Rounds and Reps) AMRAP x 10 min – for quality: 12 double kettlebell front racked walking lunges 10 Push-Ups 12 double kettlebell front racked walking lunges 10 Ring row 2 min rest AMRAP x 10 min – for quality: 40 Double-Unders 20 Kettlebell swings […]