Månad: januari 2021
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Onsdag 210120
EGO CrossFit – WOD View Public Whiteboard Strength A1: Alternating Reverse Lunges (4 sets x 12-16 reps (6-8 per leg)) A2: Single arm dumbbell row (4 sets x 8-12 reps/arm) Metcon B: 210120 (Time) 6 Rounds of: 12/8 cal Assault Bike or 16/12 cal Row/Ski Erg 6 One arm KB Squat Cleans (R) 6 One […]
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Tisdag 210119
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24″/20″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To learn […]
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Måndag 210118
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. EMOM, for 4 min (2 sets) of: Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 5 reps *If this is a strength of yours attempt to get your feet together before making contact with the wall. Interval 2 – Donkey […]
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Fredag 210115
EGO CrossFit – WOD View Public Whiteboard Metcon 210115 (AMRAP – Rounds and Reps) AMRAP x 18 min: 18/15 cal Row/Ski Erg 15 Wall ball shots 12 DB Snatches 9 V-ups
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Torsdag 210114
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean Technique 5 Sets: 3 Low-Hang Power Cleans Metcon B: 210114 (Time) 5 Rounds: 10 Power Cleans 10 Bar-Facing Burpees
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Onsdag 210113
EGO CrossFit – WOD View Public Whiteboard Gymnastics Push-Up Progressions Every 30 sec, for 3 min, (3 sets) of: Interval 1 – Incline Push-Ups on 30″ Box x 10 reps Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction) Every 30 sec, for 3 min (3 sets) of: Interval 1 – Hand Plank Shoulder Taps x […]
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Tisdag 210112
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Choose one wod! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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Måndag 210111
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (On the Minute x 6: 2-2-2-1-1-1 reps) Build to a heavy single. Metcon B: 210111 (AMRAP – Rounds and Reps) AMRAP x 15 min: 40 Single Dumbbell Hang Clean & Presses 30 Box Jumps 20 Pushups 10 Deadlifts @BW