Månad: november 2021
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Onsdag 211201
EGO CrossFit – WOD View Public Whiteboard A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg, Rest 45 sec) @30X0 A2: Foot Elevated DB Single Leg Glute Bridge (3 sets x 10-12 reps/leg + 10 sec hold) 3 sets x 10-12 reps/leg @20X0 + 10 sec hold at top of […]
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Tisdag 211130
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Philip Petti” (Time) For Time: 20 Thrusters 20 Burpees 20 Cleans 20 Sit-Ups 20 Shoulder-to-Overheads 20 Push-Ups 20 Overhead Squats 20 Handstand Push-Ups 20 Front Squats 20 Air Squats
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Måndag 211129
EGO CrossFit – WOD View Public Whiteboard WOD Team 211129 (AMRAP – Reps) In teams of 4, EMOM x 30 min: 1. 45 sec Row 2. 45 sec Wall Ball Shots 3. 45 sec Assault Bike 4. 45 sec Sit-Ups Team rests 1 min on minute: 5, 10, 15, 20 and 25
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Fredag 211126
EGO CrossFit – WOD View Public Whiteboard WOD Team 140208 (AMRAP – Reps) TeamWOD 2&2: OTM x 30 min: 3 Thruster 45/30kg 6 Box jumps 60/45cm Max reps burpees Odd minutes: Person 1 goes Even minutes: Person 2 goes Your result is total reps of burpees!
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Torsdag 211125
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch A1. Every 60 sec x 10 Sets: Min 1-5: 2 Low Hang Power Snatch + 1 Hang Power Snatch Min 6-10: 1 Low Hang Power Snatch + 2 Power Snatch *Low Hang = barbell descends to just below the knee. A2. Every 90 sec x 6 […]
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Onsdag 211124
EGO CrossFit – WOD View Public Whiteboard A1: Seated Shoulder Press (3-4 sets x 4-6 reps, Rest 45 sec) @41X1 with barbell or dumbells A2: Supinated Strict Pull-Ups (3-4 sets x 4-6 reps, Rest 45 sec) @41X1 B: 211124 (Time) Every 2 min x 4 Sets: 4 Burpee Over DB 8 Alt. DB Snatch 12 […]
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Tisdag 211123
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Oh No Curtis P” (Time) For Time: 100 Curtis P’s One ”Curtis P”: 1 Power Clean 1 Lunge/leg 1 Push Press
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Måndag 211122
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 6-8 reps *If this is a strength of yours attempt to get your feet together before making contact with the wall. Interval 2 […]