Månad: 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 […]
-
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 […]
-
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 […]
-
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 […]
-
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 […]
-
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: […]
-
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 […]
-
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.