Månad: december 2016

  • Fredag 161230

    EGO CrossFit – WOD View Public Whiteboard Weightlifting Overhead Squat (6 sets x 2-4 reps) Every 2 min for 12 min Metcon 161230 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 5 Snatches 10 Box Jump Overs

  • Torsdag 161229

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Barbell Row (5 sets x 6-8 reps @21X0, rest 45 sec) A2: Wallclimbs (5 sets x 2-4 reps, rest 90 sec) Metcon 161229 (AMRAP – Reps) Against a 2-minute running clock, complete as many reps as possible of: 3 Hang Cleans 6 Shoulder to Overhead 9 […]

  • Onsdag 161228

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Push Press (4 sets x 3-5 reps, rest 90 sec) A2: Weighted Pull-ups (4 sets x 3-5 reps @2110, rest 90 sec) Supinated grip Metcon 161228 (Time) For time: 10 Wall Ball Shots 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball […]

  • Tisdag 161227

    EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (Take 12-15 minutes and build to a heavy 3RM) Metcon 161227 (Time) In teams of 2, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 5 Chest-to-Bar Pull-Ups *Load with approximately 65-70% of today’s heavy triple from part A.

  • Fredag 161223

    EGO CrossFit – WOD View Public Whiteboard Weightlifting 3-Position Snatch (high hang, mid-thigh, floor) (Every 2 min for 16 min) Metcon 161223 (AMRAP – Rounds and Reps) In teams of 2, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 4 Deadlifts 4 Burpee Box Jump-Overs

  • Torsdag 161222

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Kettlebell Shoulder Press (5 sets x 4-6 reps @2011, rest 60-90 sec) A2: Farmer’s Carry (5 sets x 8 längder, rest 60-90 sec) Metcon 161222 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 […]

  • Onsdag 161221

    EGO CrossFit – WOD View Public Whiteboard Metcon A: 161221 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches 12 Wall Ball Shots Rest 4 minutes. B: 161221 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes […]

  • Tisdag 161220

    EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Turkish Get Up (4 sets x 2 reps/arm) A2: Handstand (4 sets x 45-60 sec hold, rest 45 sec) Metcon 151218 (Time) 4 RFT: 15 Shuttle runs 20 Wall Ball Shots 10 Pullups Weightlifting Green A1: Goblet Squat (4 sets x 10-12 reps, rest 60 sec) […]

  • Måndag 161219

    EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press (Take 20 min to build to today’s heavy Push Press) Metcon 161219 (Time) In teams of 2, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (heavy) 6 Push Presses (heavy) 9 Push-Ups Team WOD 151212 (Time) 2&2, alternating each movement, […]

  • Lördag 161217

    EGO CrossFit – WOD View Public Whiteboard Team WOD 151214 Team (Time) 2&2: 3 RFT: 100 Squats 50 KB SDHP 32/24kg 40 Pullups 30 Burpee box jump over 60/45cm 20 Wall climbs