Månad: mars 2015
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Fredag 150320
EGO CrossFit – WOD View Public Whiteboard CFG Open 15.4 (AMRAP – Rounds and Reps) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 84/56 kg 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups […]
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Torsdag 150319
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell push press (5 sets x 5/5 reps, rest 60 sec) A2: Pistols (5 sets x 3-5 reps/ben, rest 60 sec) A3: Strict pull-ups (5 sets x max reps, rest 60 sec) Metcon 150319 (Time) 4 RFT: 12 Jerks 60/45 kg 12 Box Jumps 60/40 cm 12 […]
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Onsdag 150318
EGO CrossFit – WOD View Public Whiteboard A1: Back Squat (5 sets x 5 reps, rest 60 sec) A2: Strict Toes-To-Bar (5 sets x max reps, rest 60 sec) Metcon TABATA-Wednesday (AMRAP – Reps) 20 sec work, 10 sec rest for 8 rounds of: Row for Calories Pushups Abmat Situps Box Jumps 60/40 cm (Complete […]
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Tisdag 150317
EGO CrossFit – WOD View Public Whiteboard A1: Deadlift (5 sets x 5 reps, rest 60 sec) A2: Strict Pushups (5 sets x max reps, rest 60 sec) Metcon “The Three Wise Men Tribute”, rest 2 min between A, B and C A: Jeremy (AMRAP – Rounds and Reps) AMRAP x 4 min: 5 Hang […]
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Måndag 150316
Hej! Vilken helg! Så härligt med värme och sol! Hoppas på en fortsättning! Aktuellt vecka 12: – CFG Open 2015 fortsätter! – Måndagspasset 18.00 är CFG Open 15.2. Både om du vill tävla eller inte. Bokning som vanligt! – Fredagspasset är CFG Open 15.4! Då detta släpps på natten läggs det inte ut här på bloggen förrän […]
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Lördag 150314
EGO CrossFit – WOD View Public Whiteboard Metcon 150314 (AMRAP – Reps) 2&2 3 Rounds of: Station 1: 3 min Burpees Station 2: 3 min KBS 24/16 kg Station 3: 3 min Row (calories) Station 4: 3 min Box jumps 60/40 cm
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Fredag 150313
EGO CrossFit – WOD View Public Whiteboard CFG Open 15.3 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 9/6 kg 100 double-unders CFG Open 15.3 Scaled (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 14 […]
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Torsdag 150312
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (5 sets x 5/5 reps, rest 60 sec) A2: Trap 3 raise (5 sets x 8-10 reps @3010 , rest 60 sec) Metcon Jumping Cindy (Time) For time: 50 DU:S 50 Situps 1 round Cindy 40 DU:S 40 Situps 2 rounds Cindy 30 […]
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Onsdag 150311
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell push press (5 sets x 5/5 reps, rest 60 sec) A2: Strict pull-ups (5 sets x max reps @2111, rest 60 sec) A3: Handstand (5 sets x max hold, rest 60 sec) Metcon Wittman (Time) 7 RFT: 15 KBS 24/16 kg 15 Power Clean 45/30 kg […]
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Tisdag 150310
EGO CrossFit – WOD View Public Whiteboard A1: Back Squat (5 sets x 5 reps, rest 60 sec) A2: Strict Toes-To-Bar (5 sets x max reps, rest 60 sec) B: EMOM x 10 (No Measure) EMOM x 10 Odd: 5-10 OHS with 2 sec pause in the bottom (you choose the weight) Even: 20-30 DU:s […]