Månad: september 2018
-
Onsdag 180919
EGO CrossFit – WOD View Public Whiteboard Strength A1: Single arm dumbbell row (3-5 sets x 8-12 reps/arm @20X1, rest 45 sec) A2: Hollow hold (3-5 sets x 30-40 sec, rest 45 sec) (optional: place a db between feet and a plate in your hands) Metcon B: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
-
Tisdag 180918
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Jerk (5 sets x 3 reps, rest 45 sec) B: Pull-ups (3-4 sets x 6-10 reps, rest 45 sec) Weighted pullups, strict pullups or ring rows. Metcon C: 180918 (Time) 3 Rounds of: 200 m Run 10 Pullups 20 Pushups 20 Ab-mat sit-ups 20 Air […]
-
Måndag 180917
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (3 sets x 5 reps, rest 45 sec) B: Clean High Pull (3 sets x 3 reps, rest 45 sec) C: Hang Squat Clean (3 sets x 3 reps, rest 45 sec) Metcon D: 180917 (Time) 2&2, partners alternate rounds to complete 5 each […]
-
Fredag 180914
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Bulgarian split squats (3-4 sets x 6 reps/leg @21X1, rest 45 sec) Metcon B: 180914 (Time) 15-12-9-9-12-15 reps for time of: Wall balls Situps *30 Double-unders after each set
-
Torsdag 180913
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps, rest 45 sec) B: Snatch Pull (5 sets x 2 reps, rest 45 sec) C: Power Snatch (5 sets x 2 reps, rest 45 sec) Metcon D: 180913 (Time) 4 rounds for time: 400 m Run 7/7 One-arm overhead […]
-
Onsdag 180912
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell/Kettlebell Z-Press (3-5 sets x 6-8 reps, rest 45 sec) A2: Ring Body Saw (3-5 sets x 8-10 reps, rest 45 sec) B: Metcon (No Measure) 4 sets not for time: 40 sec Wall Sit 12 Diamond Pushups @2111 45 Double-unders Rest as needed between sets
-
Tisdag 180911
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (5 sets x 5 reps, rest 45 sec) B: Ring Rows (5 sets x 5-10 reps @31X1, rest 45 sec) Metcon C: 180911 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Push press 10 Box jumps
-
Måndag 180910
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (3 sets x 5 reps, rest 45 sec) B: Clean Pull (3 sets x 3 reps, rest 45 sec) C: Power Clean (3 sets x 3 reps, rest 45 sec) Metcon D: Little Bear Complex 3 sets for max weight of ”Little Bear complex” […]
-
Lördag 180908
EGO CrossFit – WOD View Public Whiteboard Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here