Månad: oktober 2020
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Lördag 201031
EGO CrossFit – WOD Idag är det HalloweenWOD i boxen! Boka som vanligt men se till att vara utklädd! View Public Whiteboard
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Fredag 201030
EGO CrossFit – WOD View Public Whiteboard Strength A1: Walking lunges with dumbbells (3 sets x 12-20 steps) Or kettlebellsFront rack A2: Single arm dumbbell row (3 sets x 8-12 reps/arm) Metcon 201030 (Time) For time: 75 Wall Ball Shots 50 cal of Assault Bike/Ski Erg or Rowing 50 Wall Ball Shots 25 cal of […]
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Torsdag 201029
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean Pull (3 sets x 3 reps) B: Clean and Jerk (3-5 sets x 3 reps ) Metcon C: 181106 (Weight) In teams of 2, alternating full rounds, complete 6 rounds each of: 6 Power Cleans 9 Shoulder to Overhead 12 front rack alternating Reverse Lunges
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Onsdag 201028
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand progressions Metcon B: 201028 (AMRAP – Rounds and Reps) AMRAP x 15 min: 5 Devils press 10 alt. cross body V-ups 20 sec Handstand hold
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Tisdag 201027
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Slow Pull Snatch + Snatch (Every 90 sec for 6 min (6 sets) of: 1 complex) (for the slow pull snatch, it should take 3 sec to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset […]
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Måndag 201026
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 2 reps @00X1) B: Weighted Pull-ups (5 sets x 3-5 reps) Metcon C: 201026 (AMRAP – Rounds and Reps) AMRAP x 12 min: 24 Double-Unders 12 Box jumps 6 One arm DB Thruster (3/arm)
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Fredag 201023
EGO CrossFit – WOD View Public Whiteboard Metcon 201023 (AMRAP – Rounds and Reps) AMRAP x 25 min: 400 m Run 20 One arm DB Thrusters 400 m Run 15 One arm Devil’s Presses 400 m Run 10 V-ups *400 m Run can be substituted with: 25/18 cal Assault bike or 500 m Ski Erg
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Torsdag 201022
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean + 1 Hang Power Clean + 1 Front Squat (3-6 sets x 1 complex) Metcon B: 201022 (AMRAP – Reps) 5 Rounds, 2 min ON, 1 min OFF: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead AMRAP Burpees over barbell
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Onsdag 201021
EGO CrossFit – WOD View Public Whiteboard Gymnastics Bar Muscle-Up Progressions – 3 sets of: Interval 1 – Box Jump to Full Support on Bar x 6-10 reps Interval 2 – Arch Under Bar Jump to Full Support x 4-6 reps 4 sets of: Interval 1 – Knees-Up Options x 3 reps *Choose the most difficult option you can perform successfully […]