Category: WOD:s

Tisdag 190917

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch Pull (5 sets x 2 reps)

C: Hang Power Snatch (5 sets x 2 reps)

Metcon

D: 190917 (AMRAP – Rounds and Reps)

2 rounds of:

AMRAP x 5 min:

2-4-6-8-10-12…reps of:

Alternating Dumbbell Snatch

Squat thrusts

Rest 2 min between rounds

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-2-2 reps @32X1)

Metcon

B: 190916 (AMRAP – Rounds)

In teams of 3:

AMRAP x 15 min:

1. 15 cal Row

2. 15 Kettlebell swings

3. 30 sec elbow Plank

Rotate when everyone is finished

WOD Team

180212 Team (AMRAP – Reps)

In teams of 4:

3 round for reps:

Station 1. 60 sec: Row for cal

Station 2. 60 sec: Push-ups

Station 3. 60 sec: Box jump overs

Station 4. 60 sec: Sit-ups

Station 5. 60 sec: Double-unders

(Rest 60 sec between stations)

Fredag 190913

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3-3-3-2-2 reps @3131)

Metcon

B: 190913 (Time)

2&2 for time:

30 Push-Ups

40 Toes to bar

50 Kettlebell Swings

400 m Run together

50 Kettlebell Swings

40 Toes to bar

30 Push-Ups

Strength

C1. Seated reverse raise w. DB or plates, 3 sets of 8-12 reps

C2. Turkish Sit-up w. KB, 3 sets of 6-8 reps/arm

EGO CrossFit – WOD

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Weightlifting

A: 3 Hang power cleans to Front squat (5 sets x 3 reps)

(receive each rep a little deeper, pause 2 seconds in receiving position)

B: Hang Power Clean (5 sets of 3 reps)

Metcon

C: 190912 (AMRAP – Rounds and Reps)

2&2, AMRAP x 14 min:

7 Power Cleans

7 Burpees

7 Box jumps

(Gör varannan övning)

Onsdag 190911

EGO CrossFit – WOD

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Weightlifting

A: Barbell Z Press (5-5-4-4-3 reps)

Metcon

B: Metcon (Weight)

5 rounds of:

12 Box step-overs w. one kettlebell in goblet hold

6 Kettlebell press +

20 m Overhead walk per arm

30 sec

Weighted elbow plank

Strength

C1. Barbell shrugs

C2. Dumbbell biceps curls

3 supersets of 8-10 reps of each exercise

Tisdag 190910

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets of 3 reps)

B: Hang Power Snatch (5 sets of 3 reps)

Metcon

C: 190910 (Time)

For time:

10+10 one arm Dumbbell Power Snatches

200 m Run

20 Air Squats

8+8 one arm Dumbbell Power Snatches

200 m Run

16 Air Squats

6+6 one arm Dumbbell Power Snatches

200 m Run

12 Air Squats

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (4-4-4-3-3 reps @32X1)

B: 190909 (5 Rounds for time)

5 Rounds – Increase Pace Each Round:

30 Double-unders

15 Wall ball shots

Rest 60 sec between rounds

C1: Bulgarian split squats (2-3 sets x 6-12 reps/leg)

C2: Strict pullups (2-3 sets x max reps @31X2)

Metcon

WOD Team

181001 Team (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

Lördag 190907 – Summer Games

Idag är det Summer Games i boxen hela dagen!

Kom och heja på alla grymma deltagare!

Summer Games 2019

EGO CrossFit – WOD

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Walking dead (Time)

For time:

Run 400 m together

20 synchronized Wall ball shots 9/6 kg

20 synchronized Box jumps 60/50 cm

20 synchronized One-arm Kettlebell thrusters 16/12 kg (10 reps/arm)

20 synchronized Overhead walking lunge steps (20/10 kg plate)

Run 200 m together

Instruktion:

På tid: Två personer i varje lag jobbar samtidigt i stafettform.

A+B springer 400 m. När de kommer in springer C+D samtidigt som A+B börjar göra Wall balls.

När A+B gjort Wall balls börjar C+D med Wall balls. A+B börjar då med box jumps. osv..

Resultatet är den totala tiden för hela laget.

Team strategy (Time)

For time:

3 rounds of:

1. 250/200m Row

2. 25 Deadlifts 80/50 kg

3. 25 Goblet squats 24/16 kg

4. 15/12 cal Assault bike

Instruktion:

En person i laget jobbar, de andra vilar.

Person A startar med 250/200 m rodd, de andra vilar. När rodden är klar växlar person A till person B som kör 25 marklyft, de andra vilar. Person B växlar till person C på Goblet squats och därefter avslutar person D med Assault bike.

Samma sak två varv till! Resultatet är den totala tiden för hela laget.

Pump up the volume (Time)

For time:

9-6-3 reps each of:

Hand release Pushups

Hang Power Cleans 45/30 kg

Burpees over barbell (perpendicular to and facing the barbell)

Instruktion:

Laget jobbar i stafettform, en person i taget jobbar. Man genomför tre hela varv (9-6-3 reps) innan växling till nästa person.

Resultatet är den totala tiden för hela laget.