Månad: januari 2018
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Torsdag 180118
EGO CrossFit – WOD Gymnastics Handstand Metcon 180118 (Time) 3 rounds for time: 20 (10/10) One Arm Power Snatches with Kettlebell 20 Goblet squats 20 Mountain Climbers (each step is one rep) Skills A1: Ring pushups (5 sets x AMRAP reps) With pause in the bottom Stop 2-3 reps before fail. A2: Hollow rocks (5 […]
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Tisdag 180116
EGO CrossFit – WOD Gymnastics Handstand Metcon 180116 (Time) 21-15-9 reps for time: Plate Thruster Burpees till platta Skills A1: Ring pushups (5 sets x 8-12 reps) A2: One arm ringrow (5 sets x 4-7 reps/arm) Take it easy on the negative phase, control.
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Måndag 180115
EGO CrossFit – WOD Metcon 180115 (AMRAP – Reps) Teams of 4: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) Station 2 – 10 heavy Kettlebell swings Station 3 – 50 sec Max Calorie Assault Bike Station 4 – Rest Score is […]
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Lördag 180113
EGO CrossFit – WOD Gymnastics Handstand 180113 (AMRAP – Rounds and Reps) In teams of 3, AMRAP x 40 minutes: 10 synkroniserade Air Squats 2 längder Buddy carry/skottkärra – se nedan 10 synkroniserade Sit-Ups – gärna med high five! 2 längder Buddy carry/skottkärra – se nedan 10 synkroniserade Burpees 2 längder Buddy carry/skottkärra – se […]
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Fredag 180112
EGO CrossFit – WOD Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to […]
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Torsdag 180111
EGO CrossFit – WOD Gymnastics Handstand Metcon 180111 (AMRAP – Reps) 4 sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Box Jumps Rest 30 seconds 30 seconds of Strict Toes to Bar Rest 30 seconds Skills A1: Dumbbell/Kettlebell Z-Press (4 sets x 6-8 reps) A2: Ring […]
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Tisdag 180109
EGO CrossFit – WOD Gymnastics Handstand Metcon 180109 (AMRAP – Rounds and Reps) AMRAP x 12 minutes: 3 Strict Handstand Push-Ups/Push-Ups 6 Ring Dips/Dips mot låda 9 Ring rows 30 Double-Unders/45 Single-Unders Core Metcon (No Measure) 4 rounds not for time 20 Hollow Rocks 20 Superman Rocks
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Måndag 180108
EGO CrossFit – WOD Metcon 180108 (Time) 10 rounds for time: 3/3 Enarmspress med Kettlebell 9 Toes to bar 15 Air Squats Skills Metcon (No Measure) Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry […]
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Månadsplanering för januari 2018
I morgon kör vi igång med vårschemat! Några nyheter och ändringar som är viktiga för er medlemmar: – Vi kommer ha ett övergripande fokus varje månad för att vi ska hinna träna teknik och lära oss ett område i taget. De 3,5 veckorna som är kvar av januari lägger vi extra tid (framförallt på tisdag, […]