Månad: september 2021
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Måndag 210920
EGO CrossFit – WOD View Public Whiteboard WOD Team 210920 (Time) 2&2, For time: 160 Wall ball shots 120 Cal Row/Ski Erg or 84 Cal Assault Bike 80 Toes to bar (Feet over hip) 40 Double DB Hang Clean & Press 400 m Run (Together) 80 Wall ball shots 60 Cal Row/Ski Erg or 42 […]
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Fredag 210917
EGO CrossFit – WOD View Public Whiteboard WOD Team 210917 (AMRAP – Rounds and Reps) 2&2, AMRAP x 20 min: 8 Single DB Power Cleans (4/arm) 8 Single DB Box Step Overs 200 m Run (Gör varannan övning)
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Torsdag 210916
EGO CrossFit – WOD View Public Whiteboard A1: Snatch Grip Deadlift (4 sets x 6-8 reps @3131, rest 60 sec (3 pauses)) A2: Dumbbell/Kettlebell Z-Press (4 sets x 8-10 reps @3021, rest 60 sec) B: 210916 (Time) For Time: 50 Wall ball Shots 40 Box Jumps 30 Lateral Barbell Burpees 20 Power Snatches 800/640 m […]
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Onsdag 210915
EGO CrossFit – WOD View Public Whiteboard A1: Front Rack Drop Lunge (4 sets x 16-20 alternating reps @30X0, rest 60 sec) (front foot on 4-6″ plates) A2: Supinated Strict Pull-Ups (4 sets x 8-10 reps @2011, rest 60 sec ) B: 210915 (Time) 10 sets for time: 2 Burpee Pull-up 4 Air Squats 6 […]
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Tisdag 210914
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Painstorm XV” (Time) 7 Rounds for time: 10 Man makers 20 DB Deadlifts 30 Single arm DB Snatches 40 Single arm DB Lunges (20/side) 50 DB Swings
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Måndag 210913
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. EMOM for 4 min (4 sets) (2 sets) of: Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort Interval 2 – Donkey Kicks x 10 reps A2. Every 30 sec, for 4 min (4 sets) of: Interval 1 – […]
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Fredag 210910
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. EMOM for 3 min (3 sets) of complex: Kick to Handstand on Wall x 3 reps + Cartwheel from Wall Practice x 20-30 seconds effort A2. Every 45 sec, for 3 min (2 sets) of: Interval 1 – Headstand Practice (against wall) x 30 seconds Interval […]
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Torsdag 210909
EGO CrossFit – WOD View Public Whiteboard Strength A1: Deadlift (4 sets x 6-8 reps @3131, rest 60 sec) A2: Half Kneeling Dumbbell Press (4 sets x 4-5 reps/knee @20X2, rest 60 sec) total 8-10 reps per set Metcon B: 210909 (2 Rounds for time) 2 Rounds of: 200 m Run 12 DB Front Squats […]