Månad: september 2016
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Lördag 161001
EGO CrossFit – WOD View Public Whiteboard Team WOD 160116 (Time) 2&2, with only one teammate working at a time, complete the following as quickly as possible: 5 Rounds: 50 Box Jumps 40 Wall Ball Shots 30 KBS 20 Burpees
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Fredag 160930
EGO CrossFit – WOD View Public Whiteboard Gymnastics Metcon (No Measure) Every 2 min, for 12 min: Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 sec (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10: Handstand Walk x 10 m (use partner assist or Handstand Wall […]
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Torsdag 160929
Hej ungdomar! Idag torsdag tränar Peter Krantz och ett gäng arbetskamrater tillsammans i boxen 15.00-17.00! … Det är alltså inte abonnerat och upptaget, men ni får samsas om utrymmet under denna tid. /Helena EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Push Press (5 sets x 3-5 reps, rest 90 sec) A2: Weighted Pull-ups (5 […]
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Onsdag 160928
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (3 sets x 6-8 reps @20X1, rest 20 sec) A2: Kettlebell swings (3 sets x 20 unbroken reps, rest 3 min) Metcon 160928 (Time) For time: Row 800 m 25 Thrusters 25 Toes to Bar 100 Double-Unders 25 Toes to Bar 25 Thrusters Run 800 […]
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Tisdag 160927
EGO CrossFit – WOD View Public Whiteboard Metcon 160927 (3 Rounds for reps) AMRAP x 8 min: 8 Wall Ball Shots 8 Strict Supinated-Grip Pull-Ups Rest 4 min, and then… AMRAP x 6 min: 15 Push-Ups 15 Box Jump-Overs Rest 4 min, and then… AMRAP x 4 min: 100 m sprints Weightlifting Green A1: Power […]
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Måndag 160926
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean (5 sets x 3 reps) Metcon 5-min Capacity Test (AMRAP – Rounds and Reps) AMRAP x 5 min: 5 Squat Cleans 10 Burpees Over the Barbell Metcon (Weight) EMOM x 15 min: Min 1: 10 Goblet Squats Min 2: 10 Kettlebell Swings Min 3: 10 Push-Ups […]
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Lördag 160924
EGO CrossFit – WOD View Public Whiteboard Team WOD Double-Morrison (Time) 2&2 for time: 100-80-60-40-20 reps: Wall ball shots 9/6 kg Box jumps 60/50 cm KBS 24/20 kg
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Fredag 160923
EGO CrossFit – WOD View Public Whiteboard Weightlifting 2 Snatches + 1 Overhead Squat Perform 2 snatches, and upon standing from the second, perform one overhead squat. Metcon 160923 (Time) For time: Run 400 m 10 Squat Snatches 20 Burpees Over the Barbell Run 800 m 20 Burpees Over the Barbell 10 Squat Snatches Run […]
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Torsdag 160922
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1: Weighted Pull-ups (4 sets x 2-4 reps @21X0, rest 60 sec) Weighted supinated-grip A2: L-Sit (4 sets x 30-60 sec, rest 60 sec) Metcon 160922 (Time) 5 rounds for time of: 5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shots Weightlifting Green A1: Deadlift (3 sets […]
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Onsdag 160921
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 3-3-3-2-3-3 reps) Every 3 min, for 18 min (6 sets): Deadlift x 3 reps *Set 1 – 3 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 3 reps @ 80-85% *Set 4 – 2 reps @ 85-90% *Set […]