Månad: juni 2022
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Fredag 220701
EGO CrossFit – WOD View Public Whiteboard Gymnastics Rx’d work: • 3×5-10 wall walks – chest and belly to wall • 4xmax handstand walk • 5×10 kick to handstand Scaled work: • 3×4-8 wall walks (maintain hollow position & go 45-65 degrees) • 4×2 around the worlds off box • 5×10 kick to handstand 220701 […]
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Torsdag 220630
EGO CrossFit – WOD View Public Whiteboard Weightlifting 5 sets: 3 Hang Power Cleans 2 Split Jerks Weights: 65%+ of 1 RM C&J 220630 (AMRAP – Rounds and Reps) AMRAP x 15 min: 5 Hang Power Cleans 10 AbMat Sit-ups * EMOM = 20 Double-Unders
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Onsdag 220629
EGO CrossFit – WOD View Public Whiteboard A: Deadlift (Build to 1RM ) B: 220629 (AMRAP – Rounds and Reps) AMRAP x 14 min: 200 m Run 12 Alternating Dumbbell Snatches 200 m Run 6/6 Single Arm Dumbbell Overhead Squats
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Tisdag 220628
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Original Training – After Work 22-05-27” (Time) For Time: 10 Rounds: 10 Box Jump overs 5 HSPU 2 min rest 10 Rounds: 35 Double-Unders 10 Thrusters
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Måndag 220627
EGO CrossFit – WOD View Public Whiteboard WOD Team 220627 (AMRAP – Rounds and Reps) 2&2, alternating full rounds, AMRAP x 40 min of: 5 Strict Pull-Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 m together.
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Onsdag 220622
EGO CrossFit – WOD View Public Whiteboard A: Deadlift (2-2-2-ME at 89% 1RM) B: 220622 (Weight) Every 2 min x 10 rounds: 6 DB Romanian Deadlift 6 DB Hang Power Cleans 6 DB Thrusters 6 DB Alt. reverse lunges 6 DB Row 6 Push-Ups
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Tisdag 220621
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday A: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups B: Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here C: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Måndag 220620
EGO CrossFit – WOD View Public Whiteboard Gymnastics Rx’d work: 5 rounds – 30 seconds at each station • Plate walks – back to wall • GHD situps • Handstand shoulder taps Scaled work: 5 rounds – 30 seconds at each station • Plate walks off box • Abmat situp • Box shoulder taps B: […]