Månad: juni 2017
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Måndag 170619
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4 sets x 3-5 reps @20X1, rest 20 sec) B: Handstand Push-ups (4 sets x max reps in 60 sec, rest 3 min) Metcon 170619 (AMRAP – Rounds and Reps) AMRAP x 8 minutes: 15 Kettlebell Swings 30 Double-Unders Team WOD 150613 (Time) 2&2 For […]
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Lördag 170617
EGO CrossFit – WOD View Public Whiteboard Team WOD 160706 (Time) 2&2, alternating each movement, complete 20 RFT: 10 Thrusters 10 Burpees 30 Double Unders/45 Single Unders (Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A performs DU:s; Partner B performs 10 thrusters…)
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Fredag 170616
EGO CrossFit – WOD View Public Whiteboard Metcon 170616 (Time) 2 rounds for time: 400 m Run 26 Hand Release Push-ups 400 m Run 26 Kettlebell swings 400 m Run 26 Sit-Ups 400 m Run 26 Wall ball shots 400 m Run 26 Box Jumps
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Torsdag 170615
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean (10 sets x 1.1 rep) Every 2 minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Cash out 170616 (AMRAP – Rounds and Reps) […]
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Onsdag 170614
EGO CrossFit – WOD View Public Whiteboard Metcon 170614 (Time) 5 rounds for time: 9 Power Cleans 15 Push-Ups 21 Air Squats 200 m Run
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Tisdag 170613
EGO CrossFit – WOD View Public Whiteboard Metcon 140618 (Time) 100 Double-unders 10 Bear Complex 80 Double-unders 8 Bear Complex 60 Double-unders 6 Bear Complex 40 Double-unders 4 Bear Complex 20 Double-unders 2 Bear Complex Metcon Green 140618 Green (Time) 5 rounds for time: 20 Single-unders 5 Bear Complex
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Måndag 170612
EGO CrossFit – WOD View Public Whiteboard Weightlifting Turkish Get Up (5 sets x 1-2 reps/arm, rest 60 sec) Metcon 160602 (Time) 5 RFT: 400 m Run 15 Burpees 10 Front Squats Team WOD 160618 (Time) 2&2, with only one person working at a time, complete: 100 KBS (heavy) 400 m Run* 100 Barbell Thrusters […]
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Lördag 170610
EGO CrossFit – WOD View Public Whiteboard Team WOD 170610 (AMRAP – Rounds and Reps) 2&2, for each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts 8 Push-Ups Rest 4 minutes, and then… 8 Burpee Box Jump-Overs 8 Pull-Ups Rest […]
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Fredag 170609
EGO CrossFit – WOD View Public Whiteboard Metcon 170609 (Time) For time: 21 Thrusters 21 Kettlebell Swings 400 m Run 15 Thrusters 15 Kettlebell Swings 400 m Run 9 Thrusters 9 Kettlebell Swings 400 m Run
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Torsdag 170608
EGO CrossFit – WOD View Public Whiteboard 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 […]