Månad: september 2017
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Onsdag 170920
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean and Jerk (Take 15 min and find today’s heavy 1-rep) Metcon 170920 (Time) For time: 400 m Run 50 Kettlebell Swings 150 Air Squats 400 m Run
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Tisdag 170919
EGO CrossFit – WOD View Public Whiteboard Metcon Walking Dead (AMRAP – Rounds and Reps) AMRAP x 20 minutes: 50 Double-Unders/75 Single-Unders 30 Walking Lunge steps 15 Deadlifts Metcon Green Walking Dead Green (AMRAP – Rounds and Reps) AMRAP x 16 minutes: 50 Double-Unders/75 Single-Unders 20 Walking Lunge steps 8 Deadlifts
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Måndag 170918
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (4 sets x 5-6 reps @30X1, rest 90 sec) Team WOD 170918 (Time) Against a 3-minute running clock… Run 400 Meters Ground to Overhead x Max reps Rest 3 minutes In teams of 2, partners alternate 3-minute sets until they each complete 30 reps of […]
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Lördag 170916
EGO CrossFit – WOD View Public Whiteboard Team WOD 170916 (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds as possible in 20 minutes of: 3 Power Cleans 6 Burpee Box Jump-Overs Rest EXACTLY 5 minutes, and then: In teams of 2, complete as many rounds as possible in 20 minutes […]
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Fredag 170915
EGO CrossFit – WOD View Public Whiteboard Metcon 170915 (Weight) Every 4 minutes, for a total of 6 sets, complete: 35/25 Calories of Assault Bike or Rowing 10 Overhead Squats 170915 Lunch (Weight) Every 4 minutes, for a total of 6 sets, complete: A. 35/25 Calories of Assault Bike or Rowing 10 Overhead Squats B. […]
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Torsdag 170914
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (3 sets x 15-10-5 reps, rest 20 sec) A2: Ring pushups (3 sets x max reps, rest 2 min) Metcon 170914 (Time) 3 rounds for time of: 400 m Run 15 Pull-Ups 20 Walking Lunges with Kettlebells or Dumbbells
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Onsdag 170913
EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press (Take 15 min to find today´s heavy 1 rep) Metcon 170913 (Time) For time: Run 1200 m immediately followed by… 3 sets of: 10 Push Presses 15 Box Jumps immediately followed by… 40 Toes to Bar
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Tisdag 170912
EGO CrossFit – WOD View Public Whiteboard Metcon 170912 (Time) 5 rounds for time of: 30 Double-Unders 7 Power Cleans 14 Front Squats 10 Burpees over barbell Metcon Green 170912 Green (Time) 5 rounds for time of: 45 Single-Unders 5 Power Cleans 10 Front Squats
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Måndag 170911
EGO CrossFit – WOD View Public Whiteboard Metcon 170911 (AMRAP – Rounds and Reps) Against a 3-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats At the conclusion of 3 minutes, you will rest for exactly 3 minutes before repeating for a total […]
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Lördag 170909
EGO CrossFit – WOD View Public Whiteboard Team WOD 160903 (Time) 2&2, 4 rounds for time: 800 m Run 50 Wall Ball Shots 6 alt Wallclimbs 30 Thrusters Athlete 1 runs the 800 m while athlete 2 does 50 wall ball shots. When both are completed move to the wall climbs where you alternate reps. […]