Månad: mars 2017
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Torsdag 170309
EGO CrossFit – WOD View Public Whiteboard Weightlifting Single Arm Dumbell Press (5 sets x 8-10 reps @2011, rest 45 sec) Metcon 170309 (AMRAP – Rounds and Reps) AMRAP x 3 min: 3 Power Cleans 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP x 3 min: 3 Power Cleans 3 Front Squats 3 Push […]
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Onsdag 170308
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-ups (5 x max reps Kipping HSPU, rest 60 sec) Metcon 170308 (AMRAP – Rounds and Reps) Against a 4-minute running clock, complete as many rounds and reps as possible of: 10 Pull-Ups 15 Box Jumps 20 Push-Ups Rest 60 seconds between sets, and complete a […]
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Tisdag 170307
EGO CrossFit – WOD View Public Whiteboard Weightlifting Bulgarian split squats (5 sets x 9 reps each leg @30X1, rest 45 sec) Metcon 170307 (AMRAP – Rounds and Reps) AMRAP x 10 min: 7 Thrusters 14 Kettlebell Swings 7 Chest-to-Bar Pull-Ups Metcon Green 170307 Green (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 […]
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Måndag 170306
EGO CrossFit – WOD View Public Whiteboard Weightlifting Walking lunges with dumbbells (4 sets x 20 steps @1010, rest 60 sec) Or kettlebells (use the heaviest KB/DBs you can handle while following the tempo prescription) Metcon 170306 (Time) For time: 200 Double-Unders 30 Front Squats (Heavy) 30 Box Jumps (High) 200 Double-Unders Challenge yourself by going […]
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Lördag 170304
EGO CrossFit – WOD View Public Whiteboard Team WOD 170304 (AMRAP – Reps) 2&2 in 10 min: Cash in: 50 Shuttle runs (båda tillsammans) Then: Max reps Wall ball shots 2&2 in 10 min: Cash in: 50 Shuttle runs (båda tillsammans) Then: Max reps Burpee box jumps 2&2 in 10 min: Cash in: 50 Shuttle […]
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Månadsplanering för mars 2017!
Hej alla härliga! Mars månads grovplanering hittar ni här! (som vanligt med reservation för ändringar) CFG Open 2017 har ju dragit igång och fortsätter hela mars. Fredagspasset blir en variant av tävlingswoden och lördagar mellan 13-15 samt måndagar 18:30-20:30 är avsatt tid för tävlande i boxen. Sabina håller ställningarna när det gäller Opentävlingen. Ni som ska […]
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Torsdag 170302
EGO CrossFit – WOD View Public Whiteboard Metcon 170302 (AMRAP – Reps) AMRAP x 3: 21 Deadlifts 21 Burpees over barbell Max rep Air Squats in time remaining Rest 3:00 AMRAP x 3: 18 Deadlifts (heavier) 18 Burpees over barbell Max rep Air Squats in time remaining Rest 3:00 AMRAP x 3: 15 Deadlifts (heavier) […]