Månad: augusti 2021
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Onsdag 210901
EGO CrossFit – WOD View Public Whiteboard A1: Front Rack Drop Lunge (3 sets x 16-20 alternating reps @30X0, rest 60 sec) (front foot on 4-6″ plates) A2: Supinated Strict Pull-Ups (3 sets x 8-10 reps @2011, rest 60 sec ) B: 210901 (AMRAP – Rounds and Reps) AMRAP x 7 min: 15 Double-unders 10 […]
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Tisdag 210831
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Dumbbell DT” (Time) 5 Rounds For time: 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Shoulder to Overhead
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Måndag 210830
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. Every minute, on the minute, for 6 min of: 1 Wall Climb + 16-20 Wall-Facing Handstand Marching A2. Spend 3 min working on Kick to Handstand on Wall or Handstand Walk (practice), focusing on consistency of each rep. B: 210830 (Time) AMRAP x 15 min: Run […]
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Fredag 210827
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep. A2. Every minute, on the minute, for 6 min (2 sets) of: Interval 1 –Cartwheel from Wall Practice x 40 sec effort *Attempt to stay square with the wall […]
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Torsdag 210826
EGO CrossFit – WOD View Public Whiteboard Strength A1: Deadlift (3 sets x 6-8 reps @3131, rest 60 sec) A2: Half Kneeling Dumbbell Press (3 sets x 4-5 reps/knee @20X2, rest 60 sec) total 8-10 reps per set Metcon B: 210826 (Time) For time: 400-300-200 Meter Run 27-21-15 Hand Realese Push-Ups Rest 3 min 400-300-200 […]
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Onsdag 210825
EGO CrossFit – WOD View Public Whiteboard A1: Split squats (3 sets x 8-10 reps/leg @2110, rest 60 sec ) Back rack. (rear foot on 4-6″ plates) A2: Strict pullups (3 sets x 8-10 reps @2011, rest 60 sec ) B: 210825 (AMRAP – Rounds and Reps) AMRAP x 5 min: 2-4-6-8-10-12… Alt. Gorilla Rows […]
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Tisdag 210824
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”The Chief with an Attitude” (AMRAP – Rounds and Reps) AMRAP x 30 min: 50 Double-Unders 400 m Run 50 Double-Unders 5 Rounds of ”The Chief” 1 Round of ”The Chief”: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats
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Måndag 210823
EGO CrossFit – WOD View Public Whiteboard WOD Team 210823 (Time) 2&2, I go u go! 36 Rounds for time: 1 Wall Climb 4 DB Snatch in to a Thruster 6 Burpees Alternate every round with your partner.