EGO CrossFit – WOD

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Metcon

140208 (AMRAP – Reps)

TeamWOD 2&2:
OTM x 30 min:
3 Thruster 45/30kg
6 Box jumps 60/45cm
Max reps burpees

Odd minutes: Person 1 goes
Even minutes: Person 2 goes

Your result is total reps of burpees!

EGO CrossFit – WOD

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Weightlifting

Metcon (Weight)

EMOM x 8
Snatch + 2 OH Squat

Metcon

150130 (Time)

2 RFT:
21 Wall ball shots 9/6kg
12 Pullups
15 Wall ball shots 9/6kg
9 Pullups
9 Wall ball shots 9/6kg
6 Pullups

Weightlifting

Bicepscurl (3 sets x 8-12 reps, rest 30 sec)

EGO CrossFit – WOD

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Weightlifting

A: Push Press (3 sets x 8-12 reps, rest 60 sec)

B: Barbell Row (3 sets x 8-12 reps, rest 60 sec)

Metcon

CFG Open 14.5 (Time)

21-18-15-12-9-6-3 reps for time of:
Thrusters 45/30kg
Burpees

EGO CrossFit – WOD

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Weightlifting

Metcon (Weight)

EMOM x 15:
1 Power Snatch + 1 Snatch + 1 OHS

Metcon (Weight)

EMOM x 7:
Clean + 2 Front Squat

Metcon

141020 (Time)

5 RFT:
10 TTB
15 Box jumps 60/40 cm
20 Wall balls 9/6 kg

EGO CrossFit – WOD Green

Weightlifting Green

Clean (4-5 reps EMOM x 7)

Metcon Green

141020 Green (Time)

5 RFT:
10 V-ups
15 Box jumps 60/40 cm
20 Wall balls 9/6 kg

EGO CrossFit – WOD

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A1: Deadlift (3 sets x 8-12 reps, rest 60 sec)

A2: Strict Pushups (3 sets x max reps, rest 60 sec)

A3: Double-Unders (3 sets x 60 sec practice, rest 60 sec)

Metcon

Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Hej!

Aktuellt vecka 5:

– OL-kursen startar denna vecka med träffar på tisdag 18.30-19.30 och torsdag 18.30-19.30!

– Fortsätt jobba på med rörligheten! Så ofta som möjligt!

– Försök se till att få en stund ute i dagsljus varje dag och fyll på med D-vitamin genom att äta fet fisk, ägg, vissa mejeriprodukter och/eller eventuellt tillskott (Läs gärna mer här!). På Ego säljer vi till exempel PurePharma Vitamin D3.

Kom ihåg våra ordningsregler:

• Se till att avboka dig från pass i tid! 
• Dra ALLTID ditt kort när du kommer till boxen! 
• Det är inte tillåtet att släppa in någon annan!
• Barn får inte följa med in! Undantaget är på söndagar 10-12!
• Plocka undan/städa efter dig! (Utrustning, magnesium, vattenpölar, skräp etc.)
• Ta hand om vår fina utrustning! (Om någonting ändå går sönder säg till en instruktör direkt) 

Ha en fin vecka!

Vi syns i boxen!

/Helena

EGO CrossFit – WOD

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Weightlifting

A1: Walking lunges with dumbbells ( 3 sets x 20 steps, rest 60 sec)

A2: Strict pull-ups (3 sets x 6-8 reps, rest 60 sec)

Metcon

150126-1 (AMRAP – Reps)

2&2, AMRAP 5 min:
Ground to Overhead, 60/45kg
(Alternate every 5 reps)

Rest 3 min

150126-2 (AMRAP – Reps)

2&2, AMRAP 5 min:
Wall Ball Shots 9/6kg
(Alternate every 15 reps)

EGO CrossFit – WOD Green

Weightlifting Green

Push Jerk (4-5 reps EMOM x 7)

Metcon

150126 Green (Time)

For time:
21-15-9:
Push/Split Jerk 45/30kg
Lateral Burpees over barbell

Tabata-situps (AMRAP – Reps)

8 x 20 sec on, 10 sec off

EGO CrossFit – WOD

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Metcon

150124 (AMRAP – Reps)

In teams of 4:
3 rounds for max reps:
60 sec: Row (Calories)
60 sec: Pushups
60 sec: Box Jump Overs 60/40cm
60 sec: Situps
60 sec: Wall Ball Shots 9/6kg
(Rest 60 sec between sets)

EGO CrossFit – WOD

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Metcon

140127 (Time)

3 RFT:
20 Burpees
40 KB swings 24/16kg
20 Wall balls 9/6kg
Max 15 min!

Core

Tabata-core (No Measure)

8 rounds:
20 sec on, 10 sec off:
Alternate Hollow holds and Pushup Plank

Weightlifting

Bicepscurl (3 sets x 8-12 reps, rest 30 sec)

EGO CrossFit – WOD

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Weightlifting

Metcon (Weight)

EMOM x 10
Odd: 4-5 Hang Power Clean
Even: 2-3 Clean

Metcon (Weight)

EMOM x 7
Snatch + 2 OH Squat

Metcon

150122 (AMRAP – Reps)

AMRAP 15 min:
2 Clean & Jerks 60/40kg
30 DU:s
4 Clean & Jerks 60/40kg
30 DU:s
6 Clean & Jerks 60/40kg
30 DU:s
8 Clean & Jerks 60/40kg
30 DU:s
…
(Add 2 reps per round until time runs out)

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (3 sets x 12-15 reps, rest 45 sec)

B: Strict pull-ups (3 sets x max reps reps, rest 60 sec)

Metcon

150121 (Time)

2&2, 3 rounds of:
40 Shuttle runs
40 Wall Ball Shots 9/6kg
40 KBS 24/16kg
40 Strict Pushups
(Alternate to complete)

EGO CrossFit – WOD Green

Weightlifting Green

Push Jerk (4-5 reps EMOM x 7)

Metcon Green

150121 Green (Time)

2&2, 3 rounds of:
30 Shuttle runs
30 Wall Ball Shots 9/6kg
30 KBS 24/16kg
30 Strict Pushups
(Alternate to complete)

Tabata-situps (AMRAP – Reps)

8 x 20 sec on, 10 sec off