Månad: oktober 2021
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Måndag 211101
EGO CrossFit – WOD View Public Whiteboard WOD Team 211101 (AMRAP – Rounds) AMRAP x 20 min: In teams of 3 P1. 1 round of: 5 Pushups 10 Kettlebell swings 15 Air squats P2. Deadhang in bar P3. Plank * Score = Rounds
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Fredag 211029
EGO CrossFit – WOD View Public Whiteboard WOD Team 211029 (Time) 2&2, for time: 100-80-60-40-20: Box Step Overs Kettlebell Swings Mountain-climbers Wall ball shots
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Torsdag 211028
EGO CrossFit – WOD View Public Whiteboard A: Hang Clean (3 Reps Every 90 sec x 6 sets ) B: Segmented Clean Deadlift (3 sets x 5 reps, rest 2 min) (3 pauses: mid-shin, knee, mid-thigh) C: 211028 (Time) 4 Rounds For Time: 400/320 m Row/Ski Erg or 24/18 cal Assault Bike 80 Double-Unders 12 […]
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Onsdag 211027
EGO CrossFit – WOD View Public Whiteboard Strength A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0 3 sets x 10/arm Rest 30 sec A2. Dumbbell Floor Press @2111 3 sets x 12-15 reps Rest 30 sec A3. Dumbbell Front Rack Carry 3 sets x 30 sec carry Rest 2 min B: 211027 (6 Rounds […]
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Tisdag 211026
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats
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Måndag 211025
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. EMOM, for 6 min (2 sets) of: Interval 1 – Cartwheel from Wall Practice x 40 sec effort Interval 2 – Reverse Snow Angels x 15 reps @ 1010 Interval 3 – Straight Leg Bottom Balance x 30-40 seconds *This should also be a straight spine. […]
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Fredag 211022
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 30 sec, for 4 min (4 sets) of: Interval 1 – Back-To-Wall Handstand Hold x 15 seconds Interval 2 – Back-To-Wall or Freestanding Handstand Marching x 15-20 seconds for max reps EMOM for 4 min (4 sets) (2 sets) of: Interval 1 – Kick to Handstand […]
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Torsdag 211021
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Every 60 sec x 8 Sets: 1 Snatch Grip Deadlift 1 Snatch High Pull 2 Low Hang Power Snatch 211021 (8 Rounds for time) Every 2:30 min x 8 sets: 12 Wall Ball shots 10 Toes to bar 200/160 m Row/Ski or 12/8 cal Assault Bike