Månad: januari 2022
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Tisdag 220201
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Hide & Seek (Time) 27-21-15-9: Box Jump Overs Thrusters
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Måndag 220131
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. Every minute, on the minute, for 6 min (3 sets) of: Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 sec effort *Control the kick to hit the wall softly. Interval 2 – Wall-Facing Handstand Marching x […]
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Fredag 220128
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – A1. Every 30 sec, for 3 min (2 sets) of: Interval 1 – Donkey Kick x 5 reps Interval 2 – Wall Climb x 2 reps *You do not need to climb until your nose touches the wall, but do climb as […]
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Torsdag 220127
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 60 sec x 10 sets: 1 Hang Power Clean Below Knee (pause 1 sec below the knee) 1.1 Power Clean * Reset after each power clean for the next rep * Build with each set ending your 10th set around an 80% effort level 220127 (Time) […]
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Onsdag 220126
EGO CrossFit – WOD View Public Whiteboard A1: Rear foot elevated split squat (db:s at sides) (3-4 sets x 6-8 reps/leg @3030) Immediately into: A2: Dumbbell Cross Body Romanian Deadlift (3-4 sets x 4-6 reps/leg @30X1) Immediately into: A3: Goblet Squat (3-4 sets x 6-8 reps @30X1) 1 1/4 squats. Rest 30-60 sec and back […]
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Tisdag 220125
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees […]
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Måndag 220124
EGO CrossFit – WOD View Public Whiteboard WOD Team 220124 (AMRAP – Rounds and Reps) 2&2, AMRAP x 30 min: 50/40 Cal of Row/Ski or Assault Bike 24 Burpee Box Jump-Overs 50/40 Cal Row/Ski or Assault Bike 16 Devil’s Presses 30 DB Push Presses
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Fredag 220121
EGO CrossFit – WOD View Public Whiteboard 220121 (AMRAP – Rounds and Reps) 2&2, AMRAP x 6 min: 12 Cal Row/Ski/Assault Bike 24 Wall ball shots 12 Devils Press Rest 3 min 2&2, AMRAP x 6 min: 12 Cal Row/Ski/Assault Bike 24 Wall ball shots 12 DB Box Step Overs Rest 3 min 2&2, AMRAP […]
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Torsdag 220120
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Snatch Every 90 sec, for 6 sets: 2 Snatch Lift-Offs + 1 Snatch (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) B: 220120 (Time) 5 rounds for time: 12 Pull-Ups 9 Deadlifts (60/40 kg) 6 Ground to Overhead […]