CrossFit Inua

HjemmeWOD 23/03/2020

CrossFit Inua – Hjemme WOD View Public Whiteboard Warm-up (No Measure) Warm-up 3 runder: 1 min wall sit 1 min burpees 1 min push up Squat og skuldre mobility 5 min Metcon (Time) “Crouching Tiger” 50 squats 25 pushups 50 pistols 25 fingertip pushups 50 side lunges 25 knuckle pushups[…]

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CFE Assault bike 1A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 1A – CFE 10 x 1min sprint + 1 min. roligt (10 Rounds for distance) Team 2 10 runder hver 1 min.[…]

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CFE Run 1A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up Løbeopvarmning (No Measure) Led 7 min. roligt løb 2 x 1 min sprint Endurance 1A – CFE 10 x 1min sprint + 1 min. roligt (10 Rounds for distance) Team 2 10 runder hver 1 min. sprint + 1 min.[…]

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Begynderhold 1

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up wu: Junk Yard Dog Warm Up (No Measure) 1 runde hver Metcon wod: Metcon (Time) 21-15-9 – Front squat 20/ 15 kg – Shoulder press 20/ 15 kg – Burpees TC – 10 ———- TEAM 2 40-30-20 – Front squat 20/ 15[…]

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CFE Roning 1A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance 1A – CFE 10 x 1min sprint + 1 min. roligt (10 Rounds for distance) Team 2 10 runder hver 1 min. sprint + 1 min. roligt (Roning min. pause ml.[…]

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HjemmeWOD 22/03/2020

CrossFit Inua – Hjemme WOD View Public Whiteboard Warm-up (No Measure) Warm-up “Bring Sally up” (til Flowers af Moby) Metcon (Time) 3 RTF: 50 step up* 40 flutter kicks 30 sec. superman hold 20 push up 10 hollow rocks *Tag gerne en tung rygsæk på eller hold noget tungt under[…]

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HjemmeWOD 21/03/2020

CrossFit Inua – Hjemme WOD View Public Whiteboard Warm-up (No Measure) Warm up: Mobility squat 5 min. 3 runder: 1 min. duck walk 1 min. burpees E5M: Metcon (AMRAP – Reps) Every 5 min – 4 rounds: 90 sek. wall sit 30 sek. max air squat 60 sek. wall sit[…]

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CFE Assault bike 18A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams[…]

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CFE Roning 18A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams Amrap 35 2 x 20m + 2 x 10m Notér[…]

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Begynderhold 9

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges6 min Mobility Metcon (No Measure) PVC mob. skuldre og ryg 4 min. Makker mob. ankler 3 min. Metcon lukket hold 9/24 (AMRAP – Rounds and[…]

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