Category: WOD:s

Onsdag 210512

EGO CrossFit – WOD

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A1: Bulgarian split squats (5 sets x 6-8 reps/leg, rest 45 sec)

A2: Strict pullups (5 sets x max reps)

Or

One arm DB/KB Row

5 sets x 8-10 reps/arm, rest 45 sec

B: 210512 (Time)

3 sets for time:

30 Double-Unders

Immediately followed by…

3 rounds of:

10 Hand-Release Push-Ups

10 Alternating Dumbbell Snatches

Immediately followed by…

30 Double-Unders

Rest 1 min between sets

Tisdag 210511

EGO CrossFit – WOD

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Benchmark-Tuesday

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

EGO CrossFit – WOD

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WOD Team

A: 210510 (AMRAP – Rounds and Reps)

2&2, AMRAP x 25 min:

100 Air Squats

80 Double-unders

60 Mountain-climbers

40 Slamball/

Sandbag from ground over shoulder

20 Single arm DB Devil’s press

Strength

3 to 5 Rounds per arm:

1 KB Turkish get-up

2 KB Windmill

3 KB Single arm overhead squat

(aim for full complex unbroken on each arm every round)

Rest as needed b/t arms and rounds

Fredag 210507

EGO CrossFit – WOD

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210507 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

6 KB/DB Push Press/arm

12 Squat Jumps

Rest 3 min

AMRAP x 6 min:

6 KB/DB Front Squats/arm

12 Burpees

Rest 3 min

AMRAP x 6 min:

6 KB/DB Thrusters/arm

12 Jumping Lunges

EGO CrossFit – WOD

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A1: Dumbbell Single Leg Romanian Deadlift (5 sets x 8-10 reps/leg, rest 45 sec)

A2: Dumbbell Bench Press (5 sets x 10 reps, rest 45 sec)

Liggande på steplåda.

B: 210506 (AMRAP – Rounds and Reps)

2 Rounds of:

AMRAP x 15 min:

12 Single DB Devils Press

15 KB Sumo Deadlift High Pull

400 m Run

Rest 5 min

Onsdag 210505

EGO CrossFit – WOD

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A1: DB or KB Front Squats (5 sets x 5 reps, rest 45 sec)

A2: Dual DB/KB Row (5 sets x 8-10 reps, rest 45 sec)

Metcon

B: 210505 (Time)

4 Rounds for time:

40 Double-Unders

20 Hand Plank Shoulder Taps

20 Kettlebell Swings

Tisdag 210504

EGO CrossFit – WOD

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Benchmark-Tuesday

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

EGO CrossFit – WOD

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WOD Team

210503 (AMRAP – Rounds)

In teams of 4, AMRAP in 30 min of:

1: 20 Burpees

2: 20 Goblet Squats

3: 20 Sit-Ups

4: Rest Station (hold bumper plate fully extended overhead)

En person per övning. Rotera när 1-3 i teamet är klara. Alla har egna redskap.