Månad: oktober 2021
-
Onsdag 211020
EGO CrossFit – WOD View Public Whiteboard A1: Double Dumbbell Romanian Deadlift (4 sets x 10-15 reps; 21X1 Rest 30 sec ) A2: Single Leg One Dumbbell Romanian Deadlift (4 sets x 6-8/leg @2111 Rest 60 sec) B: Metcon (Weight) 3 rounds: 1. 30 sec alt KB Halo to hip (15 sec Rest) 2. 30 […]
-
Tisdag 211019
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click here
-
Måndag 211018
EGO CrossFit – WOD View Public Whiteboard WOD Team 211018 (AMRAP – Reps) 2&2, 10 rounds each, 2 min ON: 2 min OFF: 21 Air Squats 15 Sit-Ups 9 Push-Ups Max Cal Row/Ski or Assault Bike
-
Fredag 211015
EGO CrossFit – WOD View Public Whiteboard WOD Team Team 40! (AMRAP – Rounds and Reps) 2&2, AMRAP x 40 min: 40 cal Row/Ski Erg or Assault bike 40 Alt reverse Lunges 40 Single arm Devils press 40 Sit-Ups
-
Torsdag 211014
EGO CrossFit – WOD View Public Whiteboard A: Snatch Balance (5 sets x 3 reps) B: Hang Power Snatch (5 sets x 3 reps) B: 211014 (AMRAP – Rounds and Reps) AMRAP x 14 min: 7+7 DB Power Snatches 7 DB Box Step Overs On min 0,2,4,6,8,10,12: 20 Mountain-Climbers
-
Onsdag 211013
EGO CrossFit – WOD View Public Whiteboard A1: Bulgarian split squats (5 sets x 8 reps/leg, rest 45 sec ) (Increase load from last week) A2: Supinated Strict Pull-Ups (5 sets x max reps, rest 45 sec ) B: Metcon (Weight) 4 rounds: 16 DB Front rack Curtsey Squats (alt) 16 Gorilla Row C: Metcon […]
-
Tisdag 211012
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday 1981 (Time) 2&2 for time: Buy in: 1200 m Row/Ski Erg/Assault Bike Then 2 Rounds of: 130 Wall ball shots 130 Air Squats 130 Double-unders Buy out: 1 synchronized Wall Climb
-
Måndag 211011
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. For time, perform one set of: Hand Plank Shoulder Taps x 30 reps A2. Option 1 – EMOM for 4 min (2 sets) of: Interval 1 – Handstand Marching with Feet on Box x 30 sec (hands turned out to the sides) […]