Månad: oktober 2016
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Torsdag 161013
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (5 sets x 5 reps @20X1) Rest 2 min between sets and use that time to work mobility and prepare for part B. Metcon 161013 (Time) 4 rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders Weightlifting Green A1: Shoulder Press […]
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Onsdag 161012
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (4 sets x 4-6 reps @21X1, rest 30 sec) A2: Handstand Push-ups (4 sets x 12-15 reps, rest 2 min) Metcon 161012 (Time) 2&2, partners alternate rounds to complete 6 each of: 6 Hang Power Cleans 100 m Run
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Tisdag 161011
EGO CrossFit – WOD View Public Whiteboard Metcon 161011 (Time) 21, 15 and 9 reps for time: Thrusters Pull-Ups Burpees Over the Barbell Weightlifting Green A1: Deadlift (4 sets x 6-8 reps @20X1, rest 60 sec) A2: Double-Unders (4 sets x 60 sec practice, rest 60 sec) Metcon Green 161011 Green (Time) 15, 12 and […]
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Måndag 161010
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat (4 sets x 3-5 reps @30X1, rest 45 sec) A2: Strict pullups (4 sets x max reps, rest 60 sec) Strict supinated grip. Metcon 161010 (Time) 5 rounds for time: 12 Push Press 12 Kettlebell Swings (heavy) Team WOD 140726 (AMRAP – Rounds) 2&2 […]
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Söndag 161009
EGO CrossFit – WOD View Public Whiteboard Team WOD Team-Eva (Time) 10 rounds for time: 800m run 30 Kettlebell swings 24/16kg 30 Pull-ups
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Lördag 161008
EGO CrossFit – WOD View Public Whiteboard Team WOD 161008 (Time) 2&2, with only one teammate working at a time, complete: 200 Burpees 200 Wall ball shots 200 Box Jump Overs Teammates may partition reps however they’d like, but the non-working teammate must be in the designated resting position in order for the reps to […]
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Fredag 161007
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean and Jerk (Build to a heavy) Take 15 min to build to today’s heavy Power Clean & Jerk Metcon 161007 (Time) 3 rounds for time of: Run 400 m 15 Ground to Overhead 30 Air Squats
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Torsdag 161006
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 2 min, for 12 min (2 sets each): 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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Onsdag 161005
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat (3 sets x 6-8 reps @31X1, rest 2 min) A2: Weighted Pull-ups (3 sets x 3-5 reps @21X0, rest 2 min) Metcon 161005 (Time) 4 rounds for time: 60 Double-Unders 30 Wall Ball Shots 15 Pull-Ups
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Tisdag 161004
Ikväll tisdag kör vi igång med en ny baskurs mellan 18.20-19.20! Onsdag 18.20-19.20 och lördag 11.00-12.00 är övriga tider då boxen är upptagen vecka 40 & 41. EGO CrossFit – WOD View Public Whiteboard Metcon Metcon (No Measure) Every 3 min, for 36 min (3 rounds of each), for times: Station 1 – 50/35 Calorie Row […]