EGO CrossFit – WOD

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Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

EGO CrossFit – WOD

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Weightlifting

A1: Get-up Sit-up (@30X1, 3 sets x 6-8 reps, rest 60 sec)

Get-up Sit-up with barbell, kettlebell or dumbbell

A2: Stiff legged Windmill (@30X1, 3 sets x 6-8 reps/sida, rest 60 sec)

Stiff legged Windmill with Kettlebell or dumbbell

Metcon

140730 (4 Rounds for time)

4 RFT:
25 KBS 24/16kg
400m Run
Rest 1 minutes between rounds

EGO CrossFit – WOD

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Weightlifting

Front Squat (3-4 sets x 4-6 reps @30X1, rest 3-4min)

Metcon

The Chief (AMRAP – Rounds)

5×3 min AMRAP
3 powerclean 60/40 kg
6 push-ups
9 squats
Rest 60 sec

EGO CrossFit – WOD

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A: Floor Press (@30X1, 3 sets x 4-6 reps, rest 2min)

B: Barbell Row (@30X1, 3 sets x 4-6 reps, rest 2min)

Metcon

140729 (Time)

5 RFT:
10 TTB
15 KBS
20 BJSD
Rest 1min

Välj en utmanande vikt på kettlebell swings och en utmanande höjd på box jump step downs.

Hej!

Hoppas ni tyckte att Coach´s choice veckan var kul! Skönt att få tokträna tillsammans under sommarens varmaste vecka 🙂

1:a augusti på fredag och  Ego Summer Games närmar sig! Lördag 9 augusti kör vi lagtävlingar i boxen, så kom och heja på våra duktiga medlemmar! Mer info om tider och annat kommer!

Aktuellt vecka 31:

– Sommarschema ser ut enligt följande:

Måndagar 17.00-18.00
Tisdagar 17.00-18.00
Onsdagar 18.00-19.00
Torsdagar 17.00-18.00
Lördagar 10.00-11.00

På fredagar lägger vi ut en WOD på bloggen men det kommer inte hållas några instruktörsledda pass! Prata ihop er på Communityn på Facebook och träna tillsammans!

Körbarakör!

Vi syns i boxen!

EGO CrossFit – WOD

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Deadlift (@30X1, 3-4 sets x 4-6 reps, rest 2-3min)

Metcon

140728 (AMRAP – Reps)

8 min on, 4 min off x 2:
1. 8 C&J 60/40kg, 8 Box Jump Overs 60/45cm, rest/rotate 10sec
2. AMRAP DU:s, rest/rotate 10sec
3. AMRAP Row (cal) , rest/rotate 10sec
4. AMRAP Pushups, rest/rotate 10sec

EGO CrossFit – WOD

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140726 (AMRAP – Rounds)

TeamWOD 2&2:
AMRAP 30 min:
Person A runs 400m
Person B does 1 round of: 5 GTOH 45/25kg 10 Pushups 15 Situps
And then rests until A gets back Switch and repeat!

EGO CrossFit – WOD

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Metcon

The Ghost (6 Rounds for reps)

6 rounds of:
1 min: Row
1 min: Burpees
1 min: DU:s
1 min: Rest

EGO CrossFit – WOD

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Metcon

140724 (Time)

For time:
1-2-3-4-5-6-7-8-9-10 reps:
C&J 50/35kg
Do 1 round of “Cindy” (5 Pull-ups, 10 Pushups, 15 Squats) between every set of C&J!

EGO CrossFit – WOD

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Metcon

Kelly (Time)

5 rounds for time:
Run 400m
30 box jumps 60/45 cm
30 wall balls 9/6 kg

EGO CrossFit – WOD

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Metcon

The Loch Ness (AMRAP – Rounds and Reps)

Teams of 2 complete the following:
AMRAP 10 min:
5 Snatches 40 kg/30 kg
10 Wall Balls 9/6 kg

One athlete completes a full round, while the other rests.

WOD Of Death (AMRAP – Reps)

Station 1 KB Swings 24/16kg & KB Hold (KB in rackposition)
Station 2 Ground 2 Overhead 60/40kg & Bar Hold (hold in top-position of a deadlift)
Station 3 Pull-ups & Overhead Plate Hold 20/10kg (hold plate on straight arms)
Station 4 Wall Balls 9/6kg & Wall Sits (90 degrees against wall)
Station 5 Sit-ups & Plank

3 min per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold. Count total reps.

Rotation-rest 30 sec