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Torsdag 220908
EGO CrossFit – WOD View Public Whiteboard Weightlifting EMOM x 12 min: 1 Power Snatch @75%+ B: 220908 (AMRAP – Reps) EMOM x 16 min for max reps: Min 1. Power Snatch Min 2. Bar Facing Burpee Min 3. Double-Unders Min 4. Rest
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Onsdag 220907
EGO CrossFit – WOD View Public Whiteboard A1: Split squats (4 sets x 6 reps/leg) A2: Single arm dumbbell row (4 sets x 8-12 reps/arm) B: 220907 (Time) For time: 1-2-3-4-5-6-7-8-9-10 reps: Deadlifts Devils Press 20 Double-unders before each set
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Tisdag 220906
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click here
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Måndag 220905
EGO CrossFit – WOD View Public Whiteboard WOD Team 220905 (AMRAP – Reps) 2&2 AMRAP x 10 min: 1600 m Run Max reps Dumbbell Box Step Overs Rest 2 min AMRAP x 10 min: 2000 m Row Max reps Abmat Sit Ups Rest 2 min AMRAP x 10 min: 2500 m Assault Bike Max reps […]
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Fredag 220902
EGO CrossFit – WOD View Public Whiteboard WOD Team 220902 (AMRAP – Reps) Partner WOD: Every 6 min for 30 min: 400 m Run (2 x 200 m Relay) 30 DB Thrusters Max reps in remaining time: Alternating Single Arm Devil Press * No rest in between rounds
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Torsdag 220901
EGO CrossFit – WOD View Public Whiteboard A: Squat Clean (3-3-2-2-1-1 reps) Start at 70% and increase weight for every set B: 220901 (AMRAP – Rounds and Reps) AMRAP x 15 min: 8 Hang Power Cleans 12 Alt Front Rack Reverse Lunges 12 Hand Release Push-ups
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Onsdag 220831
EGO CrossFit – WOD View Public Whiteboard A1: Alternating Reverse Lunges (4 sets x 12 reps) A2: Strict pullups (4 sets x max reps) B: 220831 (AMRAP – Rounds and Reps) AMRAP x 12 min: 200 m Run 16 Kettlebell Swings 8 Toes to bar
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Tisdag 220830
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday 300 (Time) 25 Pull-ups 50 Deadlifts 60/40 kg 50 Push-ups 50 Box jumps 60/45 cm 50 Floor wipers 60/40 kg 50 Kettlebell clean & press 16/12 kg 25 Pull-ups
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Måndag 220829
EGO CrossFit – WOD View Public Whiteboard A: Back Squat (4 sets × 6 reps @79%) B: 220829 (Time) Every 3 min, for 15 min (5 sets) of: 12 Burpee Box Jump-Overs 20 Wall Ball Shots