Månad: oktober 2017
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Tisdag 171010
EGO CrossFit – WOD Weightlifting Bulgarian split squats (3 sets x 6-8 reps @31X1, rest 90 sec) Metcon & Metcon Green 171010 (Time) 4 rounds for time of: Run 400 m 8 Ground to Overhead
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Måndag 171009
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Front Rack Lunge (4 sets x 8-10 reps/leg @20X1, rest 60 sec) Alternating reverse lunge. A2: Strict pullups (4 sets x 8-10 reps, rest 60 sec) Strict with or without weight. Metcon 171009 (Weight) Every minute, on the minute, for 10 min: 10 Thrusters 5 Burpees […]
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Lördag 171007
EGO CrossFit – WOD View Public Whiteboard Team WOD Pink Ribbon WOD (AMRAP – Reps) 2&2 AMRAP 45 min: 1. ”Karen” 150 Wall Balls 9/6kg 2. ”Fran” 21-15-9: Thruster 43/29,5kg, Pull-ups 3. ”Angie” 100 Pull-ups, 100 Pushups, 100 Sit-ups, 100 Squats
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Fredag 171006
EGO CrossFit – WOD View Public Whiteboard Metcon 121025 (Time) 8 Rounds for time: 8 Power Cleans 8 Lateral burpees over barbell
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Torsdag 171005
EGO CrossFit – WOD View Public Whiteboard Metcon 121004 (Time) 5 Rounds for time: 5 Pull-Ups 10 Toes to bar 15 Box jumps 121004 Green (Time) 5 Rounds for time: 5 Pull-Ups 12 Sit-Ups 15 Box jumps
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Onsdag 171004
EGO CrossFit – WOD View Public Whiteboard Metcon 121003 (Time) For time: 10-8-6-4-2 Thrusters 20-18-16-14-12 Deadlifts
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Tisdag 171003
EGO CrossFit – WOD View Public Whiteboard Metcon 121002 (AMRAP – Rounds and Reps) AMRAP x 20 min: 1 Pull-Up, 1 Kettlebell swing, 10 Double-Unders 2 Pull-Ups, 2 Kettlebell swings, 10 Double-Unders 3 Pull-Ups, 3 Kettlebell swings, 10 Double-Unders…. Metcon Green 121002 Green (AMRAP – Rounds and Reps) AMRAP x 20 min: 1 Push-Up, 1 […]
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Måndag 171002
EGO CrossFit – WOD View Public Whiteboard Metcon 121024 (AMRAP – Reps) 4 sets of: In 3 min: 400 m Run 10 Burpees Max rep Double-unders Rest 3 min between sets. Team WOD Murph 2&2 (Time) 1 600 m run 100 pull-ups 200 pushups 300 squats 1 600 m run