Månad: januari 2022
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Onsdag 220119
EGO CrossFit – WOD View Public Whiteboard Strength Every 75 sec x 8 Sets: Odd Sets – Single Arm DB Row x 6-8/arm Even Sets – DB Bench Press x 8-10 reps 220119 (5 Rounds for time) Every 3:00 x 5 sets 8 DB Hang Snatches R 8 DB Hang Snatches L 8-12 Toes to […]
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Tisdag 220118
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman […]
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Måndag 220117
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Kick to Handstand on Wall (with hands turned out) (or freestanding) x 30-40 sec effort (for quality) Interval 2 – Handstand Marching on Box or Wall-Facing Handstand Marching x 30-40 reps A2. […]
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Fredag 220114
EGO CrossFit – WOD View Public Whiteboard Gymnastics Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Kick to Handstand on Wall x 30 seconds effort Interval 2 – Mini Release Handstand x 8 reps Mini Release Handstand Tutorial Mini Handstand Tutorial Every minute, on the minute, for 4 minutes (2 sets) of: Interval […]
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Torsdag 220113
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 60 sec x 10 sets 1 Power Clean + 1 Hang Squat Clean *Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level. B: 220113 (Time) For time, 2-4-6-8-10 reps: Wall Walks […]
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Onsdag 220112
EGO CrossFit – WOD View Public Whiteboard A1: Double Dumbbell Romanian Deadlift (3 sets x 6-8 reps @30X0, rest 30 sec) A2: Single Arm DB Suitcase Curtsy Squat (3 sets x 8-10/side @20X0, rest 30 sec) B: 220112 (Time) 5 Rounds For Time: 15 Russian Kettlebell Swing 12 Box Jump Overs 10 V-Ups Rest walk […]
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Tisdag 220111
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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Måndag 220110
EGO CrossFit – WOD View Public Whiteboard WOD Team 220110 (Time) 2&2, For time, 30 sec Work, 30 sec Rest: 100 Cal Row/Ski Erg or Assault Bike 200 Air Squats 300 Sit-Ups 200 Box Step Overs 100 Push-Ups Switch every 30 sec.