Månad: december 2017
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Nyårsafton 171031
EGO CrossFit – WOD Team WOD NyårsWOD 2017 (Time) 2&2 for time: Cash in: 30 lateral burpees over partner in plank 50 Walking lunges with weight (plate)overhead 20/10 kg 20 Synchronized Sit-ups with Medicin ball 50 Ground to overhead 20/10 kg 20 Synchronized Push-Ups 50 Overhead squats 20/10 kg 20 Synchronized Sit-ups with Medicin ball […]
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Fredag 171229
EGO CrossFit – WOD Metcon 171229 (Time) For time: 40 Kettlebell Swings 20 Alternating Reverse Lunges with KB Goblet Hold 20 Commando-Push-Ups 30 Kettlebell Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Commando-Push-Ups 20 Kettlebell Swings 10 Alternating Reverse Lunges with KB Goblet Hold 10 Commando-Push-Ups (Commando-Push-Ups: Armhävning med höger knä till höger […]
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Torsdag 171228
EGO CrossFit – WOD Weightlifting Push Press (5 sets x 3-5 reps, rest 2 min) Metcon 171228 (Time) 3 rounds for time of: 20 (10/10) Kettlebell Step-Ups 20 Fällknivar 40 Double-Unders/60 Single-Unders
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Onsdag 171227
EGO CrossFit – WOD Metcon 171227 (Time) In teams of 2, partners alternate tasks to complete 10 sets each of: 4 Shuttle runs 8 Wall Ball Shots 2 Wall climbs (Person A runs, person B does wall ball shots, person A climbs wall and so on)
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Julafton 171224
EGO CrossFit – WOD Metcon Julafton 2017 (AMRAP – Reps) 2&2, Every minute on the minute x 30 min: 5 heavy Kettlebell swings 5 heavy Goblet Squats Max reps Burpees Jobba varannan minut! Försök hålla antalet burpees konstant varje omgång! 🙂 God jul!
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Lördag 171223
EGO CrossFit – WOD Team WOD 171223 (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 20 minutes of: 20 Shuttle runs 20 Medicinball Squat Cleans 20 Toes to Bar Partners can divided up the running, cleans and toes to bar however they’d like, but only […]
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Fredag 171222
EGO CrossFit – WOD Weightlifting A1: Walking lunges with dumbbells (3 sets x 20 steps, rest 60 sec) Or kettlebells A2: Pull-ups (3 sets x max reps strict, supinated grip, rest 60 ) Metcon 171222 (AMRAP – Reps) 6 sets for max reps of: 30 Seconds of Kettlebell Thrusters (use one kettlebell) Rest 30 seconds […]
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Torsdag 171221
EGO CrossFit – WOD Gymnastics Ring Dips (5 sets x max reps @2111, rest 2 min) Metcon 171221 (AMRAP – Reps) 8 Rounds: :20 Seconds Goblet Squats :10 Seconds Rest :20 Seconds Double-Unders :10 Seconds Rest Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course […]
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Onsdag 171220
EGO CrossFit – WOD Metcon 171220 (Time) Complete rounds of 15, 12 and 9 reps for time of: Row for calories Commando-Push-Ups (Commando-Push-Ups: Armhävning med höger knä till höger armbåge + armhävning med vänster knä till vänster armbåge = 1 repetition) Weightlifting Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – […]
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Tisdag 171219
EGO CrossFit – WOD Metcon 171219 (4 Rounds for time) 4 sets for times of: 6 Shuttle runs 20 Russian Kettlebell Swings 20 Wall Ball Shots Rest 4 min Note times for each set. Trust your fitness and push the intensity. Metcon Green 171219 Green (4 Rounds for time) 4 sets for times of: 6 […]