Månad: maj 2020
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Tisdag 200519
EGO CrossFit – WOD View Public Whiteboard Weightlifting (Halva gänget startar med squats och andra halvan med pull-ups) A: Box squats (EMOM x 10 sets: 2 reps @70% of your 1RM Back Squat) B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed) Metcon C: 200519 (Time) For time: 40 Wall Ball Shots 20 […]
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Måndag 200518
EGO CrossFit – WOD View Public Whiteboard Metcon 200518 (AMRAP – Rounds and Reps) AMRAP x 16 min: 6+6 One arm Dumbbell Hang Power Cleans 30 Double-Unders 6+6 One arm Dumbbell Thrusters 30 Double-Unders
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Lördag 200516
EGO CrossFit – WOD View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]
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Fredag 200515
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Floor Press (7 sets x 2.2 reps) Vila 10 sek mellan 2:orna och 45 sek mellan seten. (Fokus på lätthet, hastighet och fin teknik) Metcon B: 200515 (AMRAP – Rounds and Reps) AMRAP x 6 min: 2-4-6-8-10 reps of: Single Arm KB Squat Clean (reps per […]
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Torsdag 200514
EGO CrossFit – WOD View Public Whiteboard Metcon 200514 (Time) For Time: 400 m Run 9-12-15 reps: Deadlifts Lateral Barbell Burpees 800 m Run 15-12-9 reps: Deadlifts Lateral Barbell Burpees 400 m Run
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Onsdag 200513
EGO CrossFit – WOD View Public Whiteboard Gymnastics Pistol squat Progressions A1. Level 1 One set of: Kettlebell Ankle Pulses x 40 reps (20 reps each leg) Level 2 Every 30 sec, for 60 sec (1 set) of complex: Interval 1 – Pistol Squat Balance (right leg) x 15 seconds + Air Squat x 5 […]
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Tisdag 200512
EGO CrossFit – WOD View Public Whiteboard Weightlifting (Halva gänget startar med squats och andra halvan med pull-ups. Rengör utrustningen och byt) A: Box squats (EMOM x 12 sets: 2 reps @65% of your 1RM Back Squat) B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed) Metcon C: 200512 (Time) For time: 3 […]
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Måndag 200511
EGO CrossFit – WOD View Public Whiteboard Metcon 200511 (Time) A. 5 rounds for time of: 30 Double-Unders 8 Alternating Single-Arm Dumbbell Devil’s Press 12 Alternating Reverse Lunges with DB Goblet Hold Rest 60 sec Rest 60 sec and then… B. For time: 60 Double-Unders 16 Alternating Single-Arm Dumbbell Devil’s Press 24 Alternating Reverse Lunges […]
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Fredag 200508
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Floor Press (7 sets x 2.2 reps) Vila 10 sek mellan 2:orna och 45 sek mellan seten. (Fokus på lätthet, hastighet och fin teknik) Metcon B: 200508 (Time) 21-15-9 reps for time of: Dumbbell Thrusters Burpees