Category: WOD:s

Onsdag 190807

EGO CrossFit – WOD

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Weightlifting

A: 1 Squat Clean + 2 Front Squats + 1 Jerk (Every 90 sec x 6: 1 complex)

Metcon

B: 190807 (Time)

For time:

15 Power Cleans 600 m Run

10 Power Cleans

400 m Run

5 Power Cleans 200 m Run

Tisdag 190806

EGO CrossFit – WOD

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Strength

A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1

A2. Supinated Pullups, 4 sets x 6 reps @40X1

A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Dumbbell row, 4 sets x 8 reps/arm @40X1

B2. Scull crushers, 4 sets x 6 reps @40X1

B3. Hammer curls (seated) 4 sets x 8 reps @40X1

Rest 90 sec

C1. Dumbbell Flyes, 4 sets x 8 reps @40X1

C2. Barbell row (wide grip) 4 sets x 6 reps @40X1

C3. Biceps curls. 4 sets x 8 reps @40X1

Måndag 190805

EGO CrossFit – WOD

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WOD Team

190805 Team (Time)

2&2 for time:

800 m Run

100 Air Squats/Plank Hold

90 Pull-Ups/Superman Hold

80 Sit-Ups/Wall Sit Hold

70 Burpees/Hang Hold

60 Hand-Release Push-Ups/Handstand Hold

50 Kettlebell swings/Hollow body hold

800 m Run

Dela repsen/löpningen på valfritt sätt! För att repsen ska räknas måste en i laget hålla den andra statiska övningen.

Lördag 190803

EGO CrossFit – WOD

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Strength

A. Back squats, 10 sets x 6 reps, rest 90 sec

B. Barbell rows, 10 sets x 6 reps, rest 90 sec

C1. Goblet squats, 3 sets x 15 reps

C2. Triceps extension on floor w.dumbells, 3 sets x 15 reps

C3. Hammercurls w. dumbbells, 3 sets x 15 reps

D1. Ring row, 3 sets x 15 reps

D2. Tricep press w. dumbbell, 3 sets x 15 reps/arm

D3. Biceps curls w. barbell, 3 sets x 15 reps

Fredag 190802

EGO CrossFit – WOD

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Strength

A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 8-10 reps/ben @20X1, rest 45 sec)

With 2 kettlebells or dumbbells.

A2: Strict Toes-To-Bar (3 sets x max reps, rest 45 sec)

Metcon

B: 190802 (Time)

3 rounds for time of:

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)

Torsdag 190801

EGO CrossFit – WOD

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Strength

A. Deadlifts, 10 sets x 6 reps, rest 90 sec

B. Shoulder press, 10 sets x 6 reps, rest 90 sec

C1. Medicine ball hamstring curls, 3 sets x 15 reps

C2. Hip thrusts w. band around knees, 3 sets x 15 reps

C3. Situps, 3 sets x 15 reps

D1. Dumbbell side raises, 3 sets x 12 reps

D2. Seated shoulder press w. dumbbells, 3 sets x 12 reps

D3. Biceps curls w. barbell, 3 sets x 12 reps

Onsdag 190731

EGO CrossFit – WOD

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Weightlifting

A: 1 Power snatch + 1 Deep power snatch + 1 Squat Snatch (Every 90 sec x 6: 1 complex)

Metcon

B: 190731 (Time)

For time:

21 Front Squats

21 Kettlebell Swings

400 m Run

15 Front Squats 15 Kettlebell Swings

400 m Run

9 Front Squats

9 Kettlebell Swings

400 m Run

Tisdag 190730

EGO CrossFit – WOD

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Strength

A. Back squats, 10 sets x 6 reps, rest 90 sec

B. Bench press, 10 sets x 6 reps, rest 90 sec

C1. Pull-ups/Ring row, 3 sets x 15 reps

C2. Ring face pulls, 3 sets x 15 reps

C3. Goblet squats, 3 sets x 15 reps

D1. Seated Hammercurls w. dumbbells, 3 sets x 15 reps

D2. Triceps pushups, 3 sets x 15 reps

D3. Biceps curls w. barbell, 3 sets x 15 reps

Måndag 190729

EGO CrossFit – WOD

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WOD Team

190729 Team (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 min of:

Station 1 – 10 Dumbbell Devil’s Presses

Station 2 – 12/9 Cal Assault Bike

Station 3 – 20 Box Jump step down

Station 4 – 20 Push-Ups

Station 5 – Rest

Lördag 190727

EGO CrossFit – WOD

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Strength

A. Back squats, 8 sets x 8 reps, rest 90 sec

B. Barbell rows, 8 sets x 8 reps, rest 90 sec

C1. Deadlifts, 3 sets x 12 reps

C2. One arm dumbbell row, 3 sets x 12 reps/arm

C3. Bent Over Dumbbell Reverse Flyes, 3 sets x 12 reps

D1. Ring face pulls, 3 sets x 12 reps

D2. Biceps curls w. barbell, 3 sets x 12 reps

D3. Biceps curls w. rubberband, 3 sets x 12 reps