Category: WOD:s

Tisdag 220125

EGO CrossFit – WOD

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Benchmark-Tuesday

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

EGO CrossFit – WOD

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WOD Team

220124 (AMRAP – Rounds and Reps)

2&2, AMRAP x 30 min:

50/40 Cal of Row/Ski or Assault Bike

24 Burpee Box Jump-Overs

50/40 Cal Row/Ski or Assault Bike

16 Devil’s Presses

30 DB Push Presses

Fredag 220121

EGO CrossFit – WOD

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220121 (AMRAP – Rounds and Reps)

2&2, AMRAP x 6 min:

12 Cal Row/Ski/Assault Bike

24 Wall ball shots

12 Devils Press

Rest 3 min

2&2, AMRAP x 6 min:

12 Cal Row/Ski/Assault Bike

24 Wall ball shots

12 DB Box Step Overs

Rest 3 min

2&2, AMRAP x 6 min:

12 Cal Row/Ski/Assault Bike

24 Wall ball shots

12 DB Burpees

EGO CrossFit – WOD

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Weightlifting

A. Snatch

Every 90 sec, for 6 sets:

2 Snatch Lift-Offs + 1 Snatch

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B: 220120 (Time)

5 rounds for time:

12 Pull-Ups

9 Deadlifts (60/40 kg)

6 Ground to Overhead (60/40 kg)

Onsdag 220119

EGO CrossFit – WOD

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Strength

Every 75 sec x 8 Sets:

Odd Sets – Single Arm DB Row x 6-8/arm

Even Sets – DB Bench Press x 8-10 reps

220119 (5 Rounds for time)

Every 3:00 x 5 sets

8 DB Hang Snatches R

8 DB Hang Snatches L

8-12 Toes to Bar/V-Ups

10-16 Burpees

*Choose a rep scheme you can complete in 2ish minutes to allow for 1 min rest within the 3-minute work interval.

Tisdag 220118

EGO CrossFit – WOD

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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, 2010
To learn more about Wittman click here

EGO CrossFit – WOD

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Gymnastics

A1. Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Kick to Handstand on Wall (with hands turned out) (or freestanding) x 30-40 sec effort (for quality)

Interval 2 – Handstand Marching on Box or Wall-Facing Handstand Marching x 30-40 reps

A2. Every minute, on the minute, for 2 minutes (1 set) of:

Interval 1 – Hand Plank Shoulder Taps x 60 reps

Interval 2 – Nose-To-Wall Handstand Hold x max effort for time (60 second cap)

B: 220117 (Time)

For Time:

20 Shuttle Runs

10 Renegade Rows

30 sec Hollow Body Hold

16 Shuttle Runs

8 Renegade Rows

30 sec Hollow Body Hold

12 Shuttle Runs

6 Renegade Rows

30 sec Hollow Body Hold

8 Shuttle Runs

4 Renegade Rows

30 sec Hollow Body Hold

(1 rep Renegade Row = pushup, row L, pushup, row R)

Fredag 220114

EGO CrossFit – WOD

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Gymnastics

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 seconds effort
Interval 2 – Mini Release Handstand x 8 reps

Mini Release Handstand Tutorial
Mini Handstand Tutorial

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 15-20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

B: 220115 (5 Rounds for time)

Every 4 min x 5 sets:

10 DB Burpees

10 DB Power Cleans

6 Shuttle Runs

30 Jumping Jacks

*Shuttle Run = 10 m.

Torsdag 220113

EGO CrossFit – WOD

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Weightlifting

Every 60 sec x 10 sets

1 Power Clean + 1 Hang Squat Clean

*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.

B: 220113 (Time)

For time, 2-4-6-8-10 reps:

Wall Walks

Deadlifts

Double-Unders (x10)