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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 […]
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WOD – Fri, Oct 7
EGO CrossFit – WOD Gymnastics Handstand Practice A1. EMOM x 4 min: (2 sets) of: Interval 1: Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps Interval 2: Kick to Handstand on Wall x 45 sec A2. Every 45 sec x 3 min (2 sets) of: Interval 1: Headstand Practice (against wall) x 30 […]
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WOD – Thu, Oct 6
EGO CrossFit – WOD Weightlifting Paused Squat Snatch: 6 sets x 3 Reps @65% of 1 RM Pause = 2 sec in catch Metcon AMRAP x 20 min: 12 Deadlifts 9 Hang Power Clean 6 Push Jerks 12 Deadlifts 9 Hang Power Clean 6 Push Jerks 400 m Run
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WOD – Wed, Oct 5
EGO CrossFit – WOD Strength Every 3 min x 4 sets: A1. 6+6 Single leg heavy deadlift (bakre foten på steplåda) A2. 25 sec max reps Double Kettlebell Sumo DL High Pull Metcon 3 Rounds of: AMRAP x 3 min: 6 Goblet Squats 12 Kettlebell Swings 24 Double-Unders Rest 90 sec between rounds.
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WOD – Tue, Oct 4
EGO CrossFit – WOD Benchmark-Tuesday “Trafos” 10 Rounds for time: 100 m Run 10 Wall balls 10 Pull-ups