Månad: december 2019
-
Måndag 191230
EGO CrossFit – WOD View Public Whiteboard 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 View Public Whiteboard 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 […]
-
Julafton 191224
EGO CrossFit – WOD View Public Whiteboard 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 […]
-
Måndag 191223
EGO CrossFit – WOD View Public Whiteboard 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 […]
-
Fredag 191220
EGO CrossFit – WOD View Public Whiteboard 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 […]
-
Torsdag 191219
EGO CrossFit – WOD View Public Whiteboard 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 View Public Whiteboard 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 […]