Monthly Archives: februari 2019

Fredag 190301

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Push-ups (30 sec work, 30 sec for 6 min. )

(perfect, strict Pushups)

Metcon

B: 190301 (Time)

4 rounds of:

15 Kettlebell swings

15 Wall ball shots

15 Burpees

Torsdag 190228

EGO CrossFit – WOD

View Public Whiteboard

Skills

A: Double-Unders (15 min practice.)

Weightlifting

B: 2 Snatch High Pull + 2 Squat Snatch (On the 90 sec x 5: 1 complex)

Metcon

C: 190228 (AMRAP – Rounds and Reps)

2&2, AMRAP x 20 min:

40 Double-unders

6 rounds of ”Cindy”

8 Squat Snatch

(dela alla reps på hälften)

Onsdag 190227

EGO CrossFit – WOD

View Public Whiteboard

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Tisdag 190226

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 2 Clean High Pull + 2 Squat Clean (On the 90 sec x 5: 1 complex)

B: 190226 (Time)

3 rounds:

21 Double-unders

15 Sit-ups

9 Squat Clean Thruster

Måndag 190225

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Back Squat (2-2-2-2-2 @00X1, rest 90 sec)

Metcon

B: 190225 (Time)

5-10-15-20 reps:

Burpee Box Jump Overs

Toes to Bar

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 Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will jump – and so on for 30 minutes.

Fredag 190222

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Push-ups (30 sec work, 30 sec for 5 min. )

(perfect, strict Pushups)

Metcon

B: 190222 (AMRAP – Reps)

3 rounds of:

AMRAP x 4 min:

12 alt. KB C&J

6 Burpees over KB

Rest 2 min

Torsdag 190221

EGO CrossFit – WOD

View Public Whiteboard

Skills

A: Double-Unders (15 min practice.)

Weightlifting

B: 1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk (5 sets x 1 complex)

Metcon

C: 190221 (Time)

3 Rounds:

10 Chest to Bar Pull-ups/Pull-ups

10 Front Squats

40 Double-unders

Onsdag 190220

EGO CrossFit – WOD

View Public Whiteboard

Metcon

190220 (AMRAP – Reps)

2 rounds of:

A. AMRAP x 4 min of Burpee Box Jump Overs

Rest 2 min

B. AMRAP x 3 min of Shuttle Runs (1 foot must touch the wall at each turn around)

Rest 1,5 min

C. AMRAP x 2 min of Kettlebell swings

Rest 1 min

D. AMRAP x 1 min of Max Pull-Ups

Rest 5 min before next round.

Tisdag 190219

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (5 sets x 1 complex.)

Metcon

B: 190219 (Time)

12-9-6-6-9-12 reps:

Power Snatch

30 Double-unders between each set of power snatch