EGO CrossFit – WOD
WOD Team
NyårsWOD med Patrik!
30dec
Monthly Archives: december 2019
29dec
EGO CrossFit – WOD
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
27dec
26dec
EGO CrossFit – WOD
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
23dec
EGO CrossFit – WOD
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)
22dec
EGO CrossFit – WOD
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
20dec
19dec
EGO CrossFit – WOD
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
18dec
EGO CrossFit – WOD
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
17dec
EGO CrossFit – WOD
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