Monthly Archives: december 2019

Måndag 191230

EGO CrossFit – WOD

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WOD Team

160116 (Time)

2&2, with only one teammate working at a time, complete the following as quickly as possible:

5 Rounds:

50 Box Jumps

40 Wall Ball Shots

30 KBS

20 Burpees

Fredag 191227

EGO CrossFit – WOD

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Strength

A1: Dumbbell Cross Body Romanian Deadlift (4 sets x 4-5 reps/arm @3111)

A2: Seated Arnold Press (2 sets x 6-8 reps 2 sets x 4-6 reps @2112)

Metcon

B: 191227 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

15 Wall ball shots

15 Kettlebell swings

15 Squat jumps

Julafton 191224

EGO CrossFit – WOD

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Metcon

Dopparedan (AMRAP – Rounds and Reps)

Jobba 2&2, dela repsen som ni vill!

AMRAP x 15 min:

19 cal Row

12/arm one arm KB Push Press

24 Double KB Front rack Squats

Rest 2 min

AMRAP x 15 min:

19 cal Assault bike

12 Renegade Rows

24 DB Box step overs

(1 rep Renegade Row = push-up, row left, push-up, row right)

Måndag 191223

EGO CrossFit – WOD

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Strength

A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg @30X1)

A2: Strict pullups (3 sets x 30 sec AMRAP)

Metcon

B: 191223 (Time)

Teams of 2

AMRAP x 7 min:

Enkel: 3 Pull-Ups, 6 Push-Ups, 9 Air Squats

Medel: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Svår: 5 HSPU, 10 Pistols, 15 Pull-Ups

(Gör varannat varv, kom överens över nivå i teamet)

Rest 2 min

AMRAP x 7 min:

13 Toes to bar/Kness to elbows

24 Wall ball shots

13 Burpee Box Jump Overs

24 Kettlebell Swings

(Dela valfritt)

WOD Team

Dan före dopparedan (AMRAP – Rounds and Reps)

Teams of 2

Första advent

7 min AMRAP (varannat varv), kom överens över nivå i teamet. Utmana er själva!

Enkel: 3 pullups, 6 pushups, 9 airsquats

Medel: 5 pullups, 10 pushups, 15 air squats

Svår: 5 hspu, 10 pistols, 15 pullups

Rest 2 min

Andra advent

7 min AMRAP (allt i synk)

10 one arm devilspress

10 burpee to plate

10 one arm DB thruster

Rest 2 min

Tredje advent

7 min AMRAP (dela valfritt)

13 TTB/KTE

24 WB

13 burpee box jump overs

24 kettlebell swings

Rest 2 min

Fjärde advent

7 min AMRAP Cal AB/row

EMOM:

sync sandbag/slamball to shoulder+squat

Fredag 191220

EGO CrossFit – WOD

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Strength

A1: Dumbbell Cross Body Romanian Deadlift (3 sets x 6-8 reps/arm @3111)

A2: Seated Arnold Press (3 sets x 6-8 reps @3111)

Metcon

B: 191220 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

3 Strict Handstand Push-Ups (Beginner – perform 3 slow negatives)

6 Strict Pull-Ups

9 Dumbbell Thrusters

Torsdag 191219

EGO CrossFit – WOD

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Weightlifting

A: Split Jerk (12 sets x 1 rep)

B: Power clean + Hang squat clean (10 sets x 1+1 reps )

(from above the knee)

Metcon

C: 191219 (Time)

3 Rounds:

30 Double-unders

10 Power Cleans

20 Mountain-climbers

10 Push Jerks

Onsdag 191218

EGO CrossFit – WOD

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WOD Team

191218 (AMRAP – Reps)

2&2

A. AMRAP x 9 min:

P1. Row for calories

P2. 10 DB Hang power cleans & jerks

10 DB Box step overs

2 min rest

B. AMRAP x 9 min:

P1. Assault Bike for calories

P2. 4 Turkish Situp + 2 Turkish Getup/arm

2 min rest

C.

AMRAP x 9 min:

P1. Slamball/sandbag over shoulder for max reps

P2. 40 m Sled push