Category: WOD:s

Torsdag 201112

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Front Squat (5 sets x 5 reps )

Metcon

B: 201112 (5 Rounds for time)

Every 3 min, for 15 min (5 sets) of:

12 Burpee Box Jump-Overs

20 Wall Ball Shots

Onsdag 201111

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Static Handstand Hold & Handstand Push-Up Progressions –

A1. EMOM for 3 min (3 sets) of complex:
Kick to Handstand on Wall x 3 reps + Cartwheel from Wall Practice x 20-30 seconds effort

Every 45 sec, for 3 min (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort

A3. EMOM for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Elevated Knee Handstand Push-Ups x 10 reps
or
Interval 2 – Handstand Push-Up Negative x 3-4 reps @ 30A1

Metcon

B: 201111 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

3 Handstand Push-Ups or DB Z-presses

6 Jumping Squats

12 Goblet squats

Tisdag 201110

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

Bear Complex (Weight)

5 rounds of:

7 st bear complex
1 complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Måndag 201109

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Deadlift (4 sets x 5 reps)

Metcon

B: 201109 (Time)

For time:

100 Double-unders

Then 7 rounds of:

7 Kettlebell swings

7 Goblet squats

Then:

100 Double-unders

Fredag 201106

EGO CrossFit – WOD

View Public Whiteboard

Metcon

200805 (Time)

20 Rounds for time:

4 Dumbbell Box Step Overs

3 Dumbbell Front Squats

2 Dumbbell Trusters

1 DB Devils Press

Torsdag 201105

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Clean High Pull (3 sets x 3 reps)

B: Clean and Jerk (3-5 sets x 2 reps )

Metcon

C: 201105 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

2 Rounds of ”Macho Man”

16 Double-Unders

1 Round of ”Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

Onsdag 201104

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Walk Progressions –

A1. EMOM x 4 min: (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2 – Kick to Handstand on Wall x 45 seconds effort

A2.
EMOM x 4 min: (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Reverse Snow Angels x 15 reps @ 1010

A3.
EMOM, for 4 min (2 sets) of:
Interval 1 – 30-40 sec of Handstand Marching on Box or Wall-Facing Handstand Marching x or Handstand Walk
Interval 2 – Straight Leg Bottom Balance x 30-40 seconds
*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

Metcon

B: 200401 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 sec Wall Sit

5 HSPU/Dumbbell Z-presses

20 alt. KB Goblet hold reverse lunges

Tisdag 201103

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Måndag 201102

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Back Squat (Build to a 1RM for the day.)

Build over the course of 8-10 sets.

Use a rep scheme of 5-4-3-2-1

then 3-4 singles ABOVE 90%

B: Weighted Pull-ups (Build to a 1RM for the day.)

Or 5 x max reps strict Pull-ups

Metcon

C: 201102 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

14 Wall ball shots

14 Kettlebell swings