Månad: juni 2021
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Torsdag 210701
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean 210701 (Time) 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 12 Hand Release Push-Ups Run 400 m after round 1, 3 and 5
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Onsdag 210630
EGO CrossFit – WOD View Public Whiteboard A: Back Squat (5 sets x 5 reps, rest 60 sec) B: Strict pullups (5 sets x max reps) C: 210630 (AMRAP – Rounds and Reps) AMRAP x 16 min: 8 Devils Press 16 Cal Row/Ski erg or 11 Cal Assault Bike 8 Dumbbell Burpee Box Step Overs […]
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Tisdag 210629
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Painstorm XV” (Time) 7 Rounds For Time: 10 Man makers 20 Dumbbell Deadlifts 30 Single Arm Dumbbell Snatches (15/arm) 40 Single Arm Dumbbell Overhead Lunges 20/arm) 50 Dumbbell SwingsAnvänd ett par hantlar genom hela övningar.
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Måndag 210628
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell Bench Press (3-4 sets x 6-8 reps) A2: Dual DB/KB Row (3-4 sets x 8-12 reps ) B: ½ Kelly (Time) 5 Rounds for time of: 200 m Run 15 Box Jumps 15 Wall Ball Shots
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Torsdag 210624
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 8-12 reps/leg) A2: Dual Dumbbell Reverse Fly (3 sets x 8-12 reps) 210624 (4 Rounds for time) 4 Rounds For time: 200 m Run 12 Sit-Ups 4 Devils Press 8 DB Box Step Overs 4 Devils Press 12 Sit-Ups […]
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Onsdag 210623
EGO CrossFit – WOD View Public Whiteboard A: Back Squat (Build to a heavy single in 15 min.) Build to a heavy single in 15 min, 5-5-3-2-1-1-1 reps. Or build to a heavy 3 rep. 10-8-5-5-3-3-3 B: Strict pullups (Build to a heavy weighted single in 15 min.) Or do 6 sets of max reps. […]
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Tisdag 210622
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Betty (Time) 5 Rounds for time: 12 Push Presses 135/95 lbs 20 Box Jumps 24/20 in
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Måndag 210621
EGO CrossFit – WOD View Public Whiteboard WOD Team ”Pulse” (Time) 2&2, 6 Rounds for time: 12 Synchronized Burpees 16 Kettlebell Swings 49 Wall ball Shots 400 m Run (together)Burpees och löping tillsammans, dela på resten.
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Fredag 210618
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep. EMOM, for 6 min (3 sets) of: Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!) Interval 2 – Wall […]