Månad: december 2020
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Torsdag 201217
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5-5-5-5-5 reps @21X1) Metcon B: 200805 (Time) 20 Rounds for time: 4 Dumbbell Box Step Overs 3 Dumbbell Front Squats 2 Dumbbell Trusters 1 DB Devils Press
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Onsdag 201216
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions – A1. Every 30 sec, for 3 min (6 sets) of: Kick-Up to Handstand on Wall x 15 sec (max reps) A2. Every 30 sec, for 3 min (3 sets) of: Interval 1 – Headstand Hold on Wall x 15 sec Interval 2 – Back-To-Wall Handstand Hold x 15-20 […]
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Tisdag 201215
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman […]
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Måndag 201214
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (6-6-6-6 reps) Metcon B: 201214 (Time) For time: 50 Burpees 50 Sit-Ups 25 Burpees 25 Sit-Ups *Every minute perform 20 Double-Unders
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Fredag 201211
EGO CrossFit – WOD View Public Whiteboard Metcon 201211 (Time) For Time: 30-20-10: KB Sumo Deadlift High Pull Box Jump Overs Directly into… 10-20-30: Kettlebell Swings Cal Row or Assault bike or Ski Erg
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Torsdag 201210
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (3-2-1-3-2-1 reps @13X1) Metcon B: 201210 (AMRAP – Rounds and Reps) 2 Rounds of: AMRAP x 8 min: 14 KB Clean & Press (7/arm) 12 Reverse Lunges w KB in goblet hold 10 Jumping Lunges Rest 4 min
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Onsdag 201209
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – For all parts of this section continue to have your hands turned out ACCEPT on the hand plank shoulder taps. Every 30 sec, for 4 min (4 sets) of: Interval 1 – Back-To-Wall Handstand Hold x 15 seconds Interval 2 – Freestanding Handstand Marching x 15-20 seconds […]
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Tisdag 201208
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# […]
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Måndag 201207
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (8-8-8-8 reps) Metcon B: 201207 (Time) For time: 100 Double-Unders 15 Deadlifts 75 Double-Unders 12 Deadlifts 50 Double-Unders 9 Deadlifts