Månad: september 2014
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Fredag 140919
EGO CrossFit – WOD View Public Whiteboard A1: Deadlift (@4020, 3 sets x 8-12 reps, rest 60 sec) A2: Chest-To-Bar Pull-ups (3 sets x max reps, rest 2 min ) Metcon 140919 (Time) For time: 21-15-9-6-3 reps: OH Squat 40/30 kg Burpees over barbell (anyhow) 15-min time cap
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Torsdag 140918
EGO CrossFit – WOD View Public Whiteboard Weightlifting Cooper Complex (5 sets of Cooper complex, rest 90-120 sec between ) 1 Clean 1 Front Squat 3 Jerks 5 Back Squats 2 behind the neck Jerks Metcon 140918 (3 Rounds for reps) AMRAP 3 min: 9 Thruster 40/30 kg 6 Pull-ups Rest 30 sec AMRAP 3 […]
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Onsdag 140917
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Hang Power Snatch (3 reps EMOM x 12) B. Bulgarian split squats (@4020, 3 sets x 8-12 reps/leg, rest 2-3min) Metcon 140917-1 (AMRAP – Rounds and Reps) AMRAP x 15: 5 HSPU 10 sec Handstand hold 10 TTB 10 Pistols (5/5) Rest 3 min between 1 […]
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Tisdag 140916
EGO CrossFit – WOD View Public Whiteboard Gymnastics Muscle-ups (6 sets x 3-5 reps, rest 90 sec) Muscle-ups (4-5 sets x 4-6 reps, rest 90 sec) Progressions! Metcon 140916 (Time) Sprint 200m 12 Power Clean & Jerk 60/40 kg Sprint 200m 9 Power Clean & Jerk 60/40 kg Sprint 200m 6 Power Clean & Jerk […]
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Måndag 140915
Hej! Hoppas ni mår bra allihop! Halva september har nu gått och det känns ju somrigt igen! Härligt! Jag blir superglad om så många som möjligt genomför testerna! Ni får även denna vecka på er! Påminner om ordningsregler! Se till att avboka dig från pass i tid! Dra alltid ditt kort när du kommer till […]
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Lördag 140913
EGO CrossFit – WOD View Public Whiteboard Metcon 140510 (AMRAP – Rounds and Reps) TeamWOD 2&2: AMRAP 40 min: 10 SDHP 32/24kg 20 Pushups w release 40 Box jump over 60/45cm
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Boxen upptagen 11-12 lördag 13/9!
Hej! Lördag 13/9 är boxen upptagen mellan 11.00-12.00 för ett prova-på pass! Så egen träning efter 12.00 gäller! Over and out! /Helena
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Fredag 140912
EGO CrossFit – WOD View Public Whiteboard Metcon 140912 (3 Rounds for time) Start at 0:00 For time: 21-15-9: Power Snatch 35/20 kg Air Squats Start at 10:00 For time: 21-15-9: Push press 35/20 kg TTB Start at 20:00 For time: 100 DU:s 50 Situps 25 Pushups
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Torsdag 140911
EGO CrossFit – WOD View Public Whiteboard Test A: Power Clean (In 15 min: Power Clean 1RM ) B: Front Squat (In 15 min: Front squat 1RM) 130923 (Time) 7 RFT: 7 front squats 60/40kg 7 CTB pull-ups
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Onsdag 140910
EGO CrossFit – WOD View Public Whiteboard A1: Deadlift (@4020, 5 sets x 8-12 reps, rest 60 sec) A2: Handstand Push-ups (5 sets x max reps, rest 60 sec ) A3: Hollow rocks (5 sets x 20 reps, rest 2 min) Metcon 130925 (Time) 20 burpees 80 double unders 15 burpees 60 double unders 10 […]