Category: WOD:s

Tisdag 211123

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

”Oh No Curtis P” (Time)

For Time:

100 Curtis P’s

One ”Curtis P”:

1 Power Clean

1 Lunge/leg

1 Push Press

Måndag 211122

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min (2 sets) of:

Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps

*If this is a strength of yours attempt to get your feet together before making contact with the wall.

Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk

Interval 2 – Straight Leg Bottom Balance x 30-40 seconds

*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

B: 211122 (AMRAP – Rounds and Reps)

2 sets of:

AMRAP x 5 min:

3-5 Bar Muscle-Ups

5 m HS Walk

8 DB Hang Squat Clean

Rest 2 min

Or:

2 sets of:

AMRAP x 5 min:

1 Wall Walk

2-4 Strict Pull Ups

8 DB Hang Squat Cleans

Rest 2 min

*Choose one of the 2 options above.

Fredag 211119

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

B: 211120 (3 Rounds for time)

3 sets of:

2 Rounds for Time:

15 Sprawlers

2 Strict Pull-Ups

3 Hand Release Burpees

4 Supinated Strict Pull-Ups

5 Hand Release Push Ups

Rest walk 60 sec after the 2 rounds are completed; repeat for 3 total sets (6 total rounds)

Torsdag 211118

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A. Every 60 sec x 10 Sets:

Min 1-5:

2 Hang Power Clean + 1 Power Clean

Min 6-10:

1 Hang Power Clean + 2 Power Clean

B. Every 90 sec x 6 Sets:

1 Slow Pull Clean Pull

1 Low Hang Power Clean

1 Clean

1 Front Squat

C: 211118 (Time)

For time:

15-12-9-6-3 reps:

Deadlift

Bar Facing Burpees

– no rest

directly into –

15-12-9-6-3 reps:

DB Hang Power Clean

DB Box Step Over

Onsdag 211117

EGO CrossFit – WOD

View Public Whiteboard

A1: Hip Thrusts (3 sets x 10-15 reps @21X3, rest 60 sec)

With a KB or a DB.

A2: KB or DB Front Rack Box Step Down (3 sets x 8-12 reps/leg @30X0, rest 60 sec)

B: 211117 (5 Rounds for time)

5 sets:

24 Jump Lunges (12/leg)

6 Devils Press

24 Mountain Climbers (12/leg)

Rest walk 60 sec between sets

Tisdag 211116

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

Baz (AMRAP – Rounds and Reps)

AMRAP x 30 min:

30 Double-Unders

8 Squat Cleans

11 Hand release Pushups

Måndag 211115

EGO CrossFit – WOD

View Public Whiteboard

WOD Team

211115 (Time)

2&2 For time:

Buy in: 100 Cal Row/Ski/Bike

Then 30 rounds of (gör varannan övning):

5 Box Jump Overs

10 Wall Ball shots

15 Kettlebell Swings

Buy out: 50 Cal Row/Ski/Bike

Fredag 211112

EGO CrossFit – WOD

View Public Whiteboard

WOD Team

211112 (Calories)

2&2, AMRAP x 15 min:

P1: 20 Wall Ball Shots

20 Kettlebell Swings

P2: Max Cal Row/Ski or Assault Bike

Rest 3 min

2&2, AMRAP x 15 min:

P1: 12 Single DB Box Step Overs

20 V-Ups

P2: Max Cal Row/Ski or Assault Bike