Månad: oktober 2016

  • Tisdag 161101

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (4 sets x 10 reps, rest 60 sec) A2: Strict pullups (4 sets x max reps, rest 2 min) Metcon 161101 (AMRAP – Rounds and Reps) AMRAP x 12 min: 10 Pull-Ups 20 Box Jumps 50 Double-Unders Weightlifting Green A1: Deadlift (4 sets x 6-8 […]

  • Månadsplanering för november 2016

    Hej! November månads grovplanering hittar ni här! (med reservation för ändringar). Nu blir det minimalt med löpning utomhus på ett tag, iallafall på grovplaneringen 🙂 Vi gör som förra året och fokuserar på Hopprep och framförallt Double-Unders de närmaste veckorna. Vi hoppar ofta i uppvärmningen och kör ofta dubbelhopp i konditionsdelarna. Har ni inte redan ett eget […]

  • Måndag 161031

    EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 4 min, for 16 min (4 sets) A: Clean (4 sets x 1.1.1.1 reps, rest 30 sec) Rest 10 sec between singles. A: Handstand Push-ups (4 sets x max reps) Strict Metcon 161031 (Time) 3 rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 […]

  • Söndag 161030

    EGO CrossFit – WOD View Public Whiteboard Metcon CFG Open 12.3 (AMRAP – Rounds and Reps) AMRAP 18 min: 15 Box jumps 60/40 cm 12 STOH 52,5/35 kg 9 TTB CFG Open 12.3 Scaled (AMRAP – Rounds and Reps) AMRAP 18 min: 15 Box jumps 60/40 cm 12 Shoulder to Overhead 43/25 kg 9 Hanging […]

  • Lördag 161029

    EGO CrossFit – WOD View Public Whiteboard Team WOD 161029 (Time) 2&2, 5 Rounds for time: 40 Pull-ups 60 Push-ups 80 Sit-ups 100 Squats Rest 2 min after each round.

  • Fredag 161028

    EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Snatch Balance + 3 OHS (6 sets x 1 rep) Every 2 min, for 12 min (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s heaviest snatch balance + 3 overhead squats. Metcon 161028 (Time) For time: 12 Power Snatches 12 Box Jumps 9 […]

  • Torsdag 161027

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (4 sets x 6-8 reps, rest 60 sec) A2: Single arm dumbbell row (4 sets x 10-12 reps @2111, rest 60 sec) Metcon 161027 (Time) For time: Row 1000 m followed immediately by . . . 3 rounds of: 30 Double-Unders 20 Kettlebell Swings (heavy) […]

  • Onsdag 161026

    EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press (5 sets x 3-5 reps) Every 3 min, for 15 min (5 sets): Push Press x 3-5 reps Goal is to establish today’s 5-RM. Metcon Metcon (Weight) Every min, on the min, for 16 min: Even minutes – 10 Burpees Odd minutes – 5 Power […]

  • Tisdag 161025

    EGO CrossFit – WOD View Public Whiteboard Weightlifting Turkish Get Up (3 sets x 2-3 reps each arm, rest 60-90 sec) Metcon 161025 (4 Rounds for reps) 4 rounds for max reps of: 60 sec of Rowing for Calories Rest 15 sec 60 sec of Push-Ups Rest 15 sec 60 sec of Box jump overs […]

  • Måndag 161024

    EGO CrossFit – WOD View Public Whiteboard Metcon 161024 (Time) For time: 10-8-6-4-2 Squat Cleans 100-80-60-40-20 Double-Unders Weightlifting A: Front Squat (3 sets x 3 reps) B: Back Squat (3 sets x 3 reps) Team WOD 161024 Team (Time) 2&2 For time: 20-18-16-14-12 Thrusters 100-80-60-40-20 Burpees over barbell