Månad: oktober 2014

  • Fredag 141031

    EGO CrossFit – WOD View Public Whiteboard Metcon 131101 (Time) For time: 50 walking lunges with weight overhead 20/15kg 40 situps 30 kettlebell swings 24/16kg 20 toes to bar 10 clusters 60/45kg 20 toes to bar 30 kettlebell swings 24/16kg 40 situps 50 walking lunges with weight overhead 20/15kg Gymnastics A: Handstand Push-ups (3 x […]

  • Torsdag 141030

    EGO CrossFit – WOD View Public Whiteboard Metcon Open Test (AMRAP – Reps) AMRAP 20 min: 50 Wall Balls 9/6 kg 50 DU:s 40 Box Jumps 60/40 cm 40 TTB 30 CTB Pull-ups 30 Burpees 20 Power Cleans 65/45 kg 20 Jerks 65/45 kg 10 Snatches 65/45 kg 10 Muscle-ups Weightlifting A: Pause Back squats […]

  • Onsdag 141029

    EGO CrossFit – WOD View Public Whiteboard Metcon 141029 (Time) 5 RFT: 7 Deadlifts 100/80 kg 30 Air Squats 7 HSPU Weightlifting A1: Good Mornings (3 sets x 6-8 reps) A2: Handstand Push-ups (3 sets x max unbroken reps, rest 2-3 min ) EGO CrossFit – WOD Green Weightlifting Green Front Squat (5 x 5 […]

  • Tisdag 141028

    EGO CrossFit – WOD View Public Whiteboard Metcon 141028 (Time) For time: 21 Thrusters 45/30 kg 21 Pull-ups 30 Burpees 15 Thrusters 45/30 kg 15 Pull-ups 30 Burpees 9 Thrusters 45/30 kg 9 Pull-ups 30 Burpees Core Ring Extensions 2×10 Alt. arms (pause 1-2 seconds at extension) 2×5 Double arms (pause 1-2 seconds at extension)

  • Måndag 141027

    Hej! Bra jobbat i lördags på Pink Ribbon WOD! Många som såg lite bleka ut om nosen 🙂 … 2500kr till Rosa Bandet fick vi ihop! Aktuellt vecka 44: – Alla helgons dag på lördag och därför inget pass på fredag kväll eller på lördag! – Denna vecka ska vara stenhård! Men dock inte varje […]

  • Lördag 141025

    Kom och träna i rosa kläder idag! Ego skänker 100 kr till Rosa Bandet per varje deltagare som är rosaklädd i dagens WOD ;-* EGO CrossFit – WOD View Public Whiteboard Metcon Pink Ribbon WOD (AMRAP – Reps) 2&2 AMRAP 45 min: 1. ”Karen” 150 Wall Balls 9/6kg 2. ”Fran” 21-15-9: Thruster 43/29,5kg, Pull-ups 3. ”Angie” 100 Pull-ups, […]

  • Fredag 141024

    EGO CrossFit – WOD View Public Whiteboard Metcon 141024 (Time) For time: 30 Cal Row 30 Burpees 30 Wall Balls 9/6 kg 30 KBS 24/16 kg 30 (15/15) Push Press with KB 24/16 kg 30 Pull-ups A1: Bulgarian split squats (3 sets x 6-8 reps/leg @3011, rest 60 sec) A2: Handstand Push-ups (3 sets x […]

  • Torsdag 141023

    EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand Push-ups (3 x max reps in 40 seconds : 80 seconds off) B: Toes-To-Bar (3 x max reps in 40 seconds : 80 seconds off ) Metcon McGhee (AMRAP – Rounds and Reps) AMRAP 30 min: 5 Deadlifts 125/87,5kg 13 Pushups 9 Box jumps 60/45cm

  • Onsdag 141022

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Overhead Squat (3 sets x 6-8 reps, 3 sec pause in bottom position,) B: 1 Power snatch + 1 Squat snatch +1 OHS (EMOM x 10) Metcon 141022 (Time) 21-15-9: Snatches 45/30 kg CTB Pull-ups EGO CrossFit – WOD Green Weightlifting Green Power Clean (5 x […]

  • Tisdag 141021

    EGO CrossFit – WOD View Public Whiteboard Metcon Kettlebell Hell (6 Rounds for reps) 1. In 3 min complete: 25 KB Swings 24/16 kg 15 Burpees AMRAP of left arm KB Push presses (Rest 1 min) 2. In 3 min complete: 25 KB Swings 24/16 kg 15 Burpees AMRAP of right arm KB Push presses […]