Kategori: WOD:s
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WOD – Wed, Oct 26
EGO CrossFit – WOD A1: Back Squat (3 sets @40X0 AMRAP with Strict TEMPO without any pauses – As Many Reps As Possible. Break tempo and the set is over. Rest 15 sec) Male – 1-1,25 x Bodyweight Female – 0,8-1 x Bodyweight A2: Jumping Lunges (No Measure) 3 sets x Max reps in 30 […]
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WOD – Tue, Oct 25
EGO CrossFit – WOD Benchmark-Tuesday “LT. Brad Clark” For time: Buy in: 95 Double-Unders 6 Rounds of: 10 Single Arm Dumbbell Clean & Press (alt) 11 Burpees 18 DB Weighted Lunges (9/leg) Buy out: 95 Double-Unders
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WOD – Mon, Oct 24
EGO CrossFit – WOD Gymnastics A. Handstand Walk Practice EMOM x 12 min: Min 1: 30 sec Kick to handstand Min 2: 30 sec Donkey kicks Min 3: 30 sec Handstand walk or Wall facing handstand marching or Handstand marching on box Metcon B. For time: 10-8-6-4-2 reps: Alt. DB Snatch Toes to bar Directly […]
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WOD – Fri, Oct 21
EGO CrossFit – WOD Gymnastics A. Handstand Practice A1. For 3 min: Work on Kick to Handstand A2. For 3 min: Work on Donkey Kicks A3. For 3 min: Work on Headstand Metcon B. For Time: 30-20-10 reps Burpee Box Jump Over 45-30-15 reps Wall Ball shots 600-400-200 m Run
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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