Månad: december 2021
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Fredag 211217
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions – Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Headstand Hold on Wall x 15 seconds Interval 2 – Back-To-Wall Handstand Hold x 15-20 seconds Every 15 seconds, for 2 minutes (8 sets) of: Handstand Push-Up Negatives x 1 rep @ 30A2 *Protect your neck. […]
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Torsdag 211216
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Every 90 sec x 6 sets (build weight each set): 1 Power Clean 1 Hang Power Clean 1 Pause Power Jerk (2 sec pause in dip and catch) 1 Power Jerk B: 211216 (AMRAP – Rounds and Reps) AMRAP x 15 min: 15 Kettlebell Swings 12 […]
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Onsdag 211215
EGO CrossFit – WOD View Public Whiteboard A1: Back Rack Drop Lunge (3 sets x 4-6 reps/leg @30X1, Rest 45 sec) A2: KB Sumo Jump Squat (3 sets x 8-12 reps @30X0, Rest 90 sec) (when you land after each jump, slow down and lower the KB to the floor before exploding up again) B: […]
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Tisdag 211214
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here
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Måndag 210113
EGO CrossFit – WOD View Public Whiteboard WOD Team 211213 (Time) 2&2, for time: 4 Rounds of: 10 Devils press 20 DB Box Step Overs 16/12 cal Row/Ski Erg Rest 2 min 4 Rounds of: 10 Devils press 20 DB Box Step Overs 20/16 cal Row/Ski Erg Rest 2 min 4 Rounds of: 10 Devils […]
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Fredag 211210
EGO CrossFit – WOD View Public Whiteboard WOD Team 211210 (AMRAP – Reps) In teams of 3, EMOM x 30 min: 1. Row ? cal 2. 10 Thrusters + ? Burpees 3. Rest Choose a number on the row and burpees that you can maintain. One person per station and rotate every minute.
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Torsdag 211209
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1. Every 60 sec x 10 Sets: 1 Hang Power Snatch + 1 Power Snatch A2. 4 sets of: 1 Hang Snatch + 1 Squat Snatch B: 211208 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Box Jump Overs 10 Hang Squat Snatches
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Onsdag 211208
EGO CrossFit – WOD View Public Whiteboard A1: Shoulder Press (@2111; 3 sets x 4-6 reps Rest 45 sec ) A2: Mixed Grip Strict Pull Up (@20X0; 3 sets x 3.3 reps) (6 total reps switch grip halfway through) Rest 45 sec B: 211208 (Time) Every 90 sec x 4 Sets: 4 DB Burpees 6 […]
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Tisdag 211207
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Thomas Hetzel” (Time) EMOM for as long as possible: Minute 1: 1 Thrusters 1 Burpees Minute 2: 2 Thrusters 2 Burpees … Etc.