Månad: november 2016
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Torsdag 161201
God morgon! Idag är det 1 december 2016 och vi startar årets julkalender! 🙂 (pdf här) Ni är väl med? Pussar från Tomten! EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press (5 sets x 4-6 reps @11X1, rest 60 sec) Metcon 161201 (AMRAP – Rounds and Reps) AMRAP x 7 min: Row 250 m […]
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Onsdag 161130
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat (5 sets x 3-5 reps @30X1) A2: Single arm dumbbell row (5 sets x 8-10 reps @2020, rest 60 sec) Metcon 161130 (AMRAP – Rounds and Reps) AMRAP x 10 min: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x […]
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Tisdag 151129
EGO CrossFit – WOD View Public Whiteboard Metcon 161129 (Time) 21-15-9 reps for time of: Thrusters (heavy) Pull-Ups Burpees Mini Flight Simulator (Time) 5-10-15-20-25-20-15-10-5: DU:s Weightlifting Green Every 2 min, for 20 min (5 sets of each): Power Clean and Jerk (5 sets x 2-3 reps) Double-Unders (5 sets x practice) Metcon Green 161129 Green […]
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Måndag 161128
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Overhead Squat (3 sets x 8-10 reps @30X1, rest 2 min) A2: Pull-ups (3 sets x 3-5 reps @21X0, rest 2 min) Metcon 161128 (Time) 4 rounds for time of: 60 Double-unders 50 Air Squats 20 Toes to Bar Team WOD 151121 (AMRAP – Rounds and […]
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Söndag 161127
EGO CrossFit – WOD View Public Whiteboard Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk
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Lördag 161126
EGO CrossFit – WOD View Public Whiteboard Team WOD 161126 (AMRAP – Rounds and Reps) In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 2 rounds x 15 min of: 9 Burpee Box Jump-Overs 9 Kettlebell Goblet Squats Rest 5 min between rounds
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Fredag 161125
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (5 sets x 6-8 reps, rest 60 sec) Metcon 151126 (Time) For time: 75 Wall ball shots followed immediately by . . . 3 rounds of: 30 DU:s 20 KBS (heavy) 15 Pushups
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*** Christmas Challenge 2016 ***
Hohoho! En vecka kvar till 2016-års julkalender! Nästa torsdag kör vi igång! Med start den 1:a december så ska vi varje dag göra Pistols, Burpees och/eller Sit-Ups. Man väljer själv om man vill köra en, två eller alla tre övningarna, men på på julafton kommer […]
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Torsdag 161124
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 151125 (Time) 5 RFT: 10 Power Cleans 10 Burpees 151125 Green (Time) 5 RFT: 7 Power Cleans 7 Burpees
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Onsdag 161123
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Snatch Balance + 3 OHS (5 sets x 1 rep) Every 3 min, for 15 min (5 sets): Snatch Balance + 3 Overhead squats Build to today’s heaviest Snatch Balance + 3 Overhead squats Metcon 151127 (Time) For time: 12 Power Snatches 24 Box Jumps 9 […]