Månad: oktober 2022
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WOD – Thu, Oct 20
EGO CrossFit – WOD Weightlifting A. EMOM x 6 min: 3 Snatch Balance 55% of 1 RM Snatch – Focus on Speed under the bar B. E90 sec x 15 min: 1 Paused Squat Snatch * 2 sec Pause below knee and in catch Metcon AMRAP x 12 min: 12 Power Snatches 12 Push Presses […]
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WOD – Wed, Oct 19
EGO CrossFit – WOD Strength A. Every 90 sec x 8 sets (12 min tot): 1. 7+7 Single leg heavy deadlift (bakre foten på steplåda) 2. Max reps Diamond Push-ups Metcon “Tabata this” 1. 6 sets x 20/10: Row for meters 2. 6 sets x 20/10: Abmat Sit Ups 3. 6 sets x 20/10: Kettlebell […]
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WOD – Tue, Oct 18
EGO CrossFit – WOD Benchmark-Tuesday Blake (Time) 4 Rounds For Time 100 ft Overhead Walking Lunges (45/35 lb plate) 30 Box Jumps (24/20 in) 20 Wall Balls Shots (20/14 lb, 10/9 ft) 10 Handstand Push-UpsU.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support […]
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WOD – Mon, Oct 17
EGO CrossFit – WOD WOD Team Team Partner WOD: For time: 50-40-30 reps of: DB Deadlifts Box Jumps — 40-30-20 reps of: DB Clean & Press DB Facing Burpees — 30-20-10 reps of DB Thrusters Pull-Ups Cap 35 min When done until cap: Max cal Row/Ski Erg or Assault Bike
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WOD – Fri, Oct 14
EGO CrossFit – WOD WOD Team Team Every 2 min, for 40 min (5 sets): Station 1 – 90 sec of Assault Bike (for calories) Station 2 – 20 Front-Racked Kettlebell Walking Lunges Station 3 – 90 sec of Row (for calories) Station 4 – 60 Double-Unders or 90 Single-Unders
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WOD – Thu, Oct 13
EGO CrossFit – WOD Weightlifting A. E2MOM x 14 min: 1 Power Clean 2 Hang Power Clean – Start at 75% of 1 RM Power Clean and build up to todays heavy Metcon 21-15-9 reps for time: Squat Cleans Pull-Ups V-ups
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WOD – Wed, Oct 12
EGO CrossFit – WOD Strength A. Every 90 sec x 4 sets (12 min tot): 1. 7 reps Heavy Box Squats 2. Max reps strict Pull-ups Metcon B. 3 Rounds For time: 50 DB snatch (alternating) 25 Burpee Box Jump Over Rest 2 min between rounds
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WOD – Tue, Oct 11
EGO CrossFit – WOD Lumberjack 20 (Time) For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans […]
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Måndag 221010
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. Handstand Practice A1. For 3 min: Work on Cartwheeling of the wall A1. For 3 min: Work on Headstand A1. For 3 min: Work on Box hip lift B: 221010 (AMRAP – Reps) 1. AMRAP x 4 min: Row for calories Rest 1 min 2. AMRAP […]