Månad: juni 2021
-
Torsdag 210617
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Metcon 210617 (Time) For Time: 21-18-15-12-9 reps: Front Squats Kettlebell Swings Lateral Burpees over Barbell
-
Onsdag 210616
EGO CrossFit – WOD View Public Whiteboard A: Back Squat (5 sets x 1.1.1 reps (rest 10 sec) @31X1, rest 90 s) B: Strict pullups (5 sets x max reps) C: 210616 (AMRAP – Rounds) AMRAP x 15 min: Buy-In: 800 m Run Max Rounds: 10 Alt. DB Snatch 10 Air Squats 100 m Run
-
Tisdag 210615
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 210614
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell Bench Press (3-4 sets x 6-8 reps) A2: Dual DB/KB Row (3-4 sets x 8-12 reps ) 210614 (Time) For time: 3 Rounds: 400 m Run 10 DB Burpee Box Step Overs Rest 3 min 3 Rounds: 400 m Run 10 Devils Press
-
Lördag 210612
EGO CrossFit – WOD View Public Whiteboard 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 Murph […]
-
Fredag 210611
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep. EMOM, for 6 min (3 sets) of: Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!) Interval 2 – Wall […]
-
Torsdag 2106
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch 210610 (Time) 5 Rounds: 7 Power Snatches 14 Box Jump Overs 200 m Run
-
Onsdag 210609
EGO CrossFit – WOD View Public Whiteboard A: Back Squat (5 sets x 2.2 reps (rest 15 sec) @31X1, rest 90 sec) B: Strict pullups (5 sets x max reps) C: 210609 (Time) For time: 21-15-9: Kettlebell Swings Squat Jumps Directly into… 21-15-9: Goblet Squats Push-Ups
-
Tisdag 210608
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Frank the Tank (AMRAP – Rounds and Reps) AMRAP x 5 min: Buy-In: 50 Wall Ball Shots 12 Deadlifts (84/61 kg) 12 Lateral Barbell Burpees Rest 5 min AMRAP 5: Buy-In: 35 Wall Ball Shots 9 Deadlifts (102.5/70 kg) 9 Lateral Barbell Burpees Rest 5 min AMRAP […]
-
Måndag 210607
EGO CrossFit – WOD View Public Whiteboard WOD Team 210607 (AMRAP – Rounds and Reps) 2&2, AMRAP x 12 min: P1: 200 m Run P2: 3 Devils Press 30 Double-Unders Rest 3 min 2&2, AMRAP x 12 min: P1: 200 m Run P2: 6 DB Push Press 6 DB Box Step Overs