Månad: juni 2018
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Lördag 180630
EGO CrossFit – WOD View Public Whiteboard WOD Team 160910 (Time) 2&2, with only one partner working at a time, complete the following for time: 1600 m Relay Run (alternating 400 m) immediately followed by… 12 rounds (partners alternating full rounds) of… 5 Pull-Ups 10 Push-Ups 15 Air Squats immediately followed by… 1600 m Relay […]
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Fredag 180629
EGO CrossFit – WOD View Public Whiteboard Metcon A: 180629 (Time) 5 rounds for time of: 200 m Run 10 Kettlebell swings 200 m Run 10 Goblet Squats Core Metcon (No Measure) 4 Rounds not for time: 30 sec Hollow Hold 5 V-Ups 10 Hollow Rocks
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Torsdag 180628
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Bench Press (3 sets x 5 reps, rest 45 sec) B: Front Squat (3 sets x 5 reps, rest 45 sec) C: Single arm dumbbell row (3 sets x 8/8 reps, rest 45 sec) D: Romanian Deadlift (3 sets x 8 reps, rest 45 sec) Metcon […]
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Tisdag 180626
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (3 sets x 5 reps, rest 45 sec) B: Barbell Row (3 sets x 5 reps, rest 45 sec) C: Good Mornings (3 sets x 5 reps, rest 45 sec) D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec) E: Pull-ups […]
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Måndag 180625
EGO CrossFit – WOD View Public Whiteboard WOD Team 180625 (AMRAP – Reps) In teams of 3, AMRAP x 20 min: P1: 500 m Row/Run or 40 cal Assault bike P2 & P3: Alternating Burpee Broad Jumps (body length) *switch after 500 m/40 cal *Score = meter row + reps burpee broad jump
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Måndag 180723
EGO CrossFit – WOD View Public Whiteboard WOD Team 180723 (AMRAP – Rounds and Reps) In teams of 3, AMRAP x 20 min: 100 Kettlebell swings 100 Ball slams 100 Sit-Ups 100 Burpees *dela fritt inom laget * 1 person måste hålla planka eller jägarvila för att reps ska räknas
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Fredag 180622 – Midsommarafton
Ha en alldeles, alldeles underbar midsommarhelg! Ät god mat, umgås, kanske träna lite ;-* Kramar! /Helena
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Torsdag 180621
EGO CrossFit – WOD View Public Whiteboard Metcon 180621 (AMRAP – Rounds) In teams of 3, AMRAP x 20 min: P1: 10 Plate Thruster 5 Push-Ups P2 & P3: Alternating Ball slams. Efter att P1 är klar byter P2 av. *Score = antal hela varv av 10 Thrusters + 5 Push-Ups
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Tisdag 180619
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (build to a heavy single in 15 min) Metcon B: 180619 (AMRAP – Rounds and Reps) AMRAP x 7 min: 3/3 Kettlebell Clean & Jerk 5 Burpees Rest 2 min AMRAP x 5 min: 3/3 Kettlebell Snatches 10 Air Squats