Månad: oktober 2016
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Söndag 161023
EGO CrossFit – WOD View Public Whiteboard Team WOD 150328 (AMRAP – Rounds and Reps) 2&2 AMRAP x 40 min: 160 DU:s 140 Air squats 120 Situps 100 Wall ball shots 9/6 kg 80 Mountain climbers 60 Goblet squats 24/16 kg 40 KBS 24/16 kg 20 Pushups 10 Wall climbs Every 2 min do 4 […]
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Lördag 161022
EGO CrossFit – WOD View Public Whiteboard Team WOD 161022 (AMRAP – Rounds) In teams of 2, alternating complete rounds, complete as many rounds as possible in 30 min of: 5 Power Cleans 10 Burpees Over the Barbell 10 Wall Ball Shots
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Fredag 161021
EGO CrossFit – WOD View Public Whiteboard Weightlifting Hang Snatch (8 sets x 1.1.1) Every 2 min, for 16 min (8 sets): Hang Snatch x 1.1.1 (rest 5-7 sec between singles) Build in load over the course of the 8 sets. Metcon 161021 (AMRAP – Rounds and Reps) AMRAP x 14 min: 7 Hang Snatches (hang […]
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Torsdag 161020
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 90 sec, for 12 min (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @2111) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position […]
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Onsdag 161019
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 5-3-1-5-3-1) *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% […]
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Tisdag 161018
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (6 sets x 2 reps @20X1, rest 2 min) Metcon 161018 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Pull-Ups 15 Thrusters 30 Double-Unders
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Måndag 161017
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Hang Clean + 1 Power Clean + 1 Clean (6 sets x 1 rep) Every 2 min for 12 min: Build to todays heavy Metcon 161017 (AMRAP – Rounds) Against a 3-min running clock, complete as many rounds through the following ladder: Hang Power Clean + […]
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Söndag 161016
EGO CrossFit – WOD View Public Whiteboard Team WOD 150411 (AMRAP – Rounds and Reps) 2&2 AMRAP x 30 min: 100 KBS 100 Burpee-box jumps 100 Wall ball shots
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Lördag 161015
EGO CrossFit – WOD View Public Whiteboard Team WOD 161015 (AMRAP – Reps) In teams of 4, complete as many reps as possible of the following circuit in 30 min: 400 m Run Box Jump Overs Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the […]
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Fredag 161014
EGO CrossFit – WOD View Public Whiteboard Metcon 161014 (AMRAP – Reps) Tabata Row for Calories Rest 60 sec Tabata Wall Ball Shots Rest 60 sec Tabata Burpees Rest 60 sec Tabata Pushups Rest 60 sec Tabata Sit-Ups *Perform 8 sets of 20 sec of work and 10 sec of rest for each “Tabata” movement, […]