Månad: november 2020
-
Fredag 201106
EGO CrossFit – WOD View Public Whiteboard Metcon 200805 (Time) 20 Rounds for time: 4 Dumbbell Box Step Overs 3 Dumbbell Front Squats 2 Dumbbell Trusters 1 DB Devils Press
-
Torsdag 201105
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean High Pull (3 sets x 3 reps) B: Clean and Jerk (3-5 sets x 2 reps ) Metcon C: 201105 (AMRAP – Rounds and Reps) AMRAP x 12 min: 2 Rounds of ”Macho Man” 16 Double-Unders 1 Round of ”Macho Man”: 3 Power Cleans 3 […]
-
Onsdag 201104
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. EMOM x 4 min: (2 sets) of: Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps Interval 2 – Kick to Handstand on Wall x 45 seconds effort A2. EMOM x 4 min: (2 sets) of: Interval 1 – Cartwheel from Wall Practice x […]
-
Tisdag 201103
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
-
Måndag 201102
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (Build to a 1RM for the day.) Build over the course of 8-10 sets. Use a rep scheme of 5-4-3-2-1 then 3-4 singles ABOVE 90% B: Weighted Pull-ups (Build to a 1RM for the day.) Or 5 x max reps strict Pull-ups Metcon C: […]