Monthly Archives: maj 2017

Torsdag 170601

EGO CrossFit – WOD

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Metcon

170601 (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
10 Burpee Box Jump-Overs
20 Alternating Single-Arm Kettlebell Push Press
Run 400 Meters

Metcon Green

170601 Green (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
10 Burpee Box Jump-Overs
20 Alternating Single-Arm Kettlebell Push Press

Onsdag 170531

EGO CrossFit – WOD

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Weightlifting

Shoulder Press (5 sets x 4-6 reps)

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 4-6 reps @20X1

Metcon

160524 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
20 KB/DB Box Step-Overs
20 Push Press
40 DU:s

Tisdag 170530

EGO CrossFit – WOD

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Metcon

170530 (Time)

27-21-15-9 reps for time:
Power Snatch
Wall ball shots

Metcon Green

170530 Green (Time)

5 Rounds for time:
10 Power Snatch
10 Wall ball shots

Måndag 170529

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 6-4-2-2-1 reps)

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

B: Back Squat (1 set x max reps)

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

170529 (Time)

3 rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Thrusters

Team WOD

160604 (AMRAP – Rounds and Reps)

2&2:
AMRAP x 30 min:
400 m Run
30 KBS (heavy)
20 Box Jump-Overs

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs and Partner B will run 400 meters – and so on for 30 minutes.

Lördag 170527

EGO CrossFit – WOD

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Team WOD

170527 (Time)

In teams of 2, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (from the ground)
8 Pull-Ups

followed immediately by…

In teams of 2, with only one partner working at a time, complete 3 rounds each of:
Run 600 Meters
8 Thrusters
8 Pull-Ups

Fredag 170526

EGO CrossFit – WOD

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Metcon

170526 (AMRAP – Reps)

AMRAP x 4 min:
30 Power Snatches (95/65)
30 Overhead Squats
Max bar-facing burpees in remaining time
Rest 4:00

AMRAP x 4 min:
20 Power Snatches (115/85)
20 Overhead Squats
Max bar-facing burpees in remaining time
Rest 4:00

AMRAP x 4 min:
10 Power Snatches (135/95)
10 Overhead Squats
Max bar-facing burpees in remaining time

Onsdag 170524

EGO CrossFit – WOD

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Weightlifting

A: Back Squat

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

B: Back Squat (1 set x max reps)

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

160504 (5 Rounds for time)

Every 3 min, for 15 min (5 sets) for times:
Run 200 m
8 Front Squats
12 TTB

Tisdag 170523

EGO CrossFit – WOD

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Weightlifting

Shoulder Press (4 sets x 6-8 reps)

Every 2 minutes, for 8 minutes (4 sets):
Shoulder Press x 6-8 reps @ 20X1

Metcon

170523 (AMRAP – Reps)

3 sets for max reps:
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Metcon Green

170523 Green (AMRAP – Reps)

3 sets for max reps:
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Push-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Ring rows
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Knees to elbows
Rest 30 seconds

Måndag 170522

EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 6-4-2-1-1-1 reps)

*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 60 sec between sets

Metcon

170522 (Time)

3 rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells

Team WOD

160502 (4 Rounds for reps)

2&2, 4 rounds for max reps of:
60 sec of KBS (heavy)
Rest 60 sec
60 sec of Pushups
Rest 60 sec
60 sec of Box Jump-Overs
Rest 60 sec
60 sec of Push Press
Rest 60 sec

Perform in teams of two, one partner working for the full 60 sec, then resting and supporting their teammate for 60 sec.

Lördag 170520

EGO CrossFit – WOD

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Team WOD

170520 (AMRAP – Rounds and Reps)

In teams of 2, with only one partner working at a time, partners alternate whole rounds to complete…

AMRAP x 15 min:
9 Burpee Box Jump-Overs
7 Thrusters

Rest until the running clock reaches 20:00, and then…

In teams of 2, with only one partner working at a time, partners alternate whole rounds to complete…

AMRAP x 15 min:
7 Burpee Box Jump-Overs
9 Push Press