Månad: november 2016
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Lördag 161112
EGO CrossFit – WOD View Public Whiteboard Team WOD 161112 (Time) In teams of 2, alternating each movement, complete 14 rounds of: 10 Hang “Clusters” 10 Burpees 10 Box jump overs (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A jumps over box; Partner B performs 10 hang “Clusters”; etc…. A […]
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Fredag 161111
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean Take 15-20 min and build to today’s 1-RM Power Clean Metcon 161111 (AMRAP – Rounds and Reps) AMRAP x 5 min: 20 Double-Unders 10 Air Squats Rest 1 min AMRAP x 5 min: 5 Kettlebell Thrusters 10 Box Jumps Rest 1 min AMRAP x 5 […]
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Torsdag 161110
EGO CrossFit – WOD View Public Whiteboard Weightlifting Walking lunges with dumbbells (3 sets x 20 steps) Or kettlebells Every 2 min, for 6 min (3 sets): Dumbbell Walking Lunge x 20 steps @10X0 Go heavy the final steps should not be performed without struggle. Metcon 161110 (Time) For time: 30 Sumo deadlift high pull 30 […]
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Onsdag 161109
EGO CrossFit – WOD View Public Whiteboard Weightlifting Weighted Pull-ups (6 sets x 3-2-1-1-1-1) *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 min between sets, building to today’s 1-RM Metcon 161109 (Time) 6 rounds for time of: 15 Kettlebell Swings 15 Goblet squats 50 Double-Unders
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Tisdag 161108
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Hang Snatch + 1 Squat Snatch + 1 OHS (6 sets x 1 rep) Every 2 min, for 12 min (6 sets): Hang Snatch + Snatch + Overhead Squat Metcon 161108 (AMRAP – Rounds and Reps) In teams of 2, partners alternate complete rounds to complete […]
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Måndag 161107
EGO CrossFit – WOD View Public Whiteboard Metcon 161107 (Time) 2 Rounds for time: 400 m Run 10 Ground to Overhead (heavy) 15 Push-Ups 400 m Run 10 Ground to Overhead 15 Push-Ups Team WOD 161107 Team (Time) In teams of 2, with only one person working at a time, complete the following: 200 Wall […]
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Lördag 161105 – Alla helgons dag
Hej alla! Inga pass idag lördag eller i morgon söndag! Träning på egen hand eller kanske välförtjänt vila 😉 Ha en fin helg! P&K /Helena
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Fredag 161104
EGO CrossFit – WOD View Public Whiteboard Metcon 161104 (Time) For time: 30 Ground to Overhead (light weight) 30 Pull-Ups 400 m Run 20 Ground to Overhead 20 Pull-Ups 400 m Run 10 Ground to Overhead 10 Pull-Ups 400 m Run
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Torsdag 161103
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (6 sets x 5-3-1-1-1-1) * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM […]
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Onsdag 161102
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Push Press (5 sets x 4-6 reps, rest 60 sec) A2: Single arm dumbbell row (5 sets x 8-10 reps per arm, rest 60 sec) Metcon 161102 (6 Rounds for reps) Against a 60 second running clock, for a total of 6 sets, perform as many […]