Måndag 200727

EGO CrossFit – WOD

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Metcon

A: 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

Core

B.

3 Rounds not for time:

15 Weighted Sit-Ups

20 Russian Twists

10 V-ups

20+20 sec Side Plank

Fredag 200724

EGO CrossFit – WOD

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Weightlifting

A2: Bulgarian split squats (3 sets x 8 reps/leg)

A2: Front rack kettlebell walk (3 sets x 30 m)

Metcon

B: 200724 (4 Rounds for reps)

4 Rounds of:

AMRAP x 3 min:

35 Double-Unders

5 Lateral Dumbbell Burpees

Max alt. One-arm Devil’s Press

Rest 2 min

Torsdag 200723

EGO CrossFit – WOD

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Weightlifting

A: 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (In 15 min: Build to a heavy complex)

Metcon

B: 200723 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

200 m Run

20 Sit-Ups

10 alt. DB Power Snatches

Onsdag 200722

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4 sets x 6 reps @40X1)

Metcon

B: 200722 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

12/9 cal Row

12 Wall ball shots

AMRAP x 6 min:

12/9 cal Assault bike

9 Pull-ups

AMRAP x 6 min:

6 längder Sled push

12 Kettlebell Swings
(4 personer per station A,B och C. Vila 3 min mellan. Rengör utrustningen i vilan)

Tisdag 200721

EGO CrossFit – WOD

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Weightlifting

A: 1 Hang Squat Clean + 1 Pause Squat Clean (below the knee) (7 sets x 1 complex)

In 15 min:

Complete 7 sets increasing weight .

Metcon

B: 200721 (Time)

For time:

30 Thrusters

30 Squat Cleans

Every minute starting from 0: 30 Double-Unders

Måndag 200720

EGO CrossFit – WOD

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Kettlebell hell (Time)

4 Rounds for increasing load:

10 Double KB Clean

10m Double KB FR Carry

10 Double KB STOH

10m Double KB FR Carry

10 Double KB FR Lunges

10m Double KB FR Carry

10 Double KB FR Squat

(Rest 3 min)

(Each time you put the KBs down, you have to perform 10 Burpees)

Fredag 200717

EGO CrossFit – WOD

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200717 (Time)

In teams of 2 for time:

1000 m Run

100 Sit-Ups

100 Push-Ups

100 Air Squats

100 Burpees

100 Lunges

1000 m Run

I go You go!

Torsdag 200716

EGO CrossFit – WOD

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200716 (4 Rounds for reps)

Every 5 min x 4 rounds:

90 sec Wall Sit

30 sec Max reps Air Squats

60 sec Wall Sit

10 Squat Jumps

Onsdag 200715

EGO CrossFit – WOD

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Team-Capoot (Time)

2&2 for time:

100 Push-ups

800 m Run

75 Push-ups

1200 m Run

50 Push-ups

1600 m Run

25 Push-ups

2000 m Run

Capoot (Time)

For Time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here

Tisdag 200714

EGO CrossFit – WOD

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200714 (No Measure)

EMOM x 30 min:

Min 1: 10 Burpees

Min 2: 20 Jumping Squats

Min 3: 30 Mountain-climbers