Monthly Archives: januari 2018

Torsdag 180201

EGO CrossFit – WOD

Gymnastics

A: Pull-ups (Test: one set max reps)

Metcon

180201 (AMRAP – Rounds and Reps)

2&2, AMRAP x 12 min:
1-2-3-4-5-6-7-8-9-10 osv.
Shuttle runs
Goblet squats

Person 1 gör 1 shuttle run + 1 Goblet squat innan Person 2 gör det samma. Efter det ökar paret 1 rep per runda

Weightlifting

A1: Ring pushups (4-5 sets x AMRAP )

Ring Pushups with pause in the bottom (Stop 2-3 reps before fail)

A2: Hollow rocks (4-5 sets x 20-30 reps)

A3: Side Hollow hold (4-5 sets x AMSAP each side)

Tisdag 180130

EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

180130 (Time)

For time:
”Karen” – 150 Wall ball shots 9/6 kg

Every time you stop or drop the ball:
5 Toes to bar + 10 Double-Unders/15 Single-Unders

Weightlifting

A1: Dumbbell/Kettlebell Z-Press (4 sets x 6-8 reps)

A2: Ring Rows (4 sets x 6-8 reps)

Keep them very strict and pause at chest. If you want to make them heavier you can put your feet at a box in front of you.

Måndag 180129

EGO CrossFit – WOD

Metcon

180129 (15 Rounds for reps)

2&2, Every minute on the minute x 30 minutes:
3 Kettlebell thrusters (one kettlebell)
6 Box jumps
Max reps Burpees

Jobba varannan minut! Försök hålla antalet burpees konstant varje omgång!

WOD Team

180129 (15 Rounds for reps)

2&2, Every minute on the minute x 30 minutes:
3 Kettlebell thrusters (one kettlebell)
6 Box jumps
Max reps Burpees

Jobba varannan minut! Försök hålla antalet burpees konstant varje omgång!

Lördag 180127

EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

160206 (Time)

2&2, with only one teammate working at a time, complete the following as quickly as possible:
100 Pushups
30 lengths Farmer’s Carry (heavy KB:s)
100 Wall Ball Shots
30 lengths Farmer’s Carry
100 Burpee Box Jump-Overs
30 lengths Farmer’s Carry

Partition the reps however you would like.

Fredag 180126

EGO CrossFit – WOD

Metcon

180126 (No Measure)

EMOM x 30 minutes:
Station 1: 3-6 Rope Pull-Ups
Station 2: 4-6 Shuttle runs
Station 3: 4/4 controlled Windmills
Station 4: 8-11 cal Assault Bike
Station 5: 6-12 Strict knees to elbows

Torsdag 180125

EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

180125 (AMRAP – Rounds and Reps)

AMRAP x 12 minutes:
5 Push-Ups (E-ROM)
10 Goblet Squats
10 (5/5) Bent over single arm row with Kettlebell

Push-Ups med E-ROM: Om man vill ha extra utmaning, gör armhävningar på viktplattor men bröstet ska ändå nudda golvet. Enarmsrodd: ni ska inte ta stöd med andra armen mot bänk eller ben.

Core

A1: Hollow rocks (4 sets x 20 reps)

A2: Superman rocks (4 sets x 20 reps)

Tisdag 180123

EGO CrossFit – WOD

Gymnastics

Handstand

Metcon

180123 (AMRAP – Rounds and Reps)

AMRAP x 5 minutes:
10 Toes to Bar
10 Wall Ball Shots

Rest exactly 3 minutes, and then

AMRAP x 5 minutes:
10 V-Ups
20 Mountain Climbers (each step is one rep)

Skills

A1: Ring pushups (5 sets x 8-12 reps)

A2: Ring Rows (5 sets x 8-12 reps)

Måndag 180122

EGO CrossFit – WOD

Metcon

180122 (Time)

In teams of 3:
Row 3000 m
AMRAP synkroniserade Burpees till timecap 20 min

*Dela rodd som ni vill i laget, poäng är antal burpees – SE NEDAN

*Alla gör synkroniserade burpees = 1 poäng för varje synkroniserad burpee

MEN om någon i laget måste vila och ni vill fortsätta så finns det alternativ nedan

–Om 2 vilar och 1 jobbar på burpees så måste den personen göra 5 reps för att det ska räknas en poäng

–Om 1 vilar och 2 jobbar så måste de göra 2 reps var för att det ska räknas som en poäng

Weightlifting

A1: Dumbbell/Kettlebell Z-Press (4 sets x 6-8 reps)

A2: Ring Rows (4 sets x 6-8 reps)

With pause at chest. Keep them very strict. If you want to make them heavier you can put your feet at a box in front of you.

WOD Team

180122 (AMRAP – Rounds and Reps)

2&2, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
15 Air Squats
20 Double-Unders/30 Single-Unders

Lördag 180120

EGO CrossFit – WOD

Gymnastics

Handstand

WOD Team

180120 (Time)

2&2, alternate tasks to complete 10 rounds each for time of:
4 Goblet Squats (heavy)
6 Burpees Over the Kettlebell
12 Kettlebell Swings (heavy)

Fredag 180119

EGO CrossFit – WOD

Metcon

180119 (Time)

In teams of 3, complete 5 sets each of:
500 m Row
15 Burpee Box Jump-Overs
20 Slam balls

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.