CrossFit Inua

Begynderhold 7

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Ro tæt på 150m x 6 (No Measure) 2 pers. 1 romaskine 6 intervaller hver: – ro så tæt på 150m som muligt – Lav det antal meter du missede til reps i: Burpees, squat, sit ups, push ups. Rammer du 150m[…]

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CFE Assault bike 16A

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 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m[…]

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3/2-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance[…]

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CFE Run 16A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m sprint Row: Alene Amrap 30 – 110m sprint[…]

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CFE Roning 16A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m sprint Row: Alene Amrap 30 – 110m sprint (Pause 1[…]

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2/2-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Junk Yard Dog Warm Up (No Measure) 1 runde hver Metcon Metcon (AMRAP – Rounds and Reps) Team 3 Amrap 40 500m row 50 thrusters 60/ 40 500m row 50 Clusters 60/ 40 500m Row 50 Squat clean 60/ 40 500m row[…]

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1/2-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges Metcon Rx: Metcon (4 Rounds for reps) Team 3 3 x amrap 10 (pause 3 min.) 15 Power clean 15 push up 15 pull up[…]

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CFE Assault bike 15A

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 15A – CFE 15x 30sek. á 10m shuttle + 15 x 30 sek. for cals (AMRAP – Reps) Run: 2 teams 15[…]

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CFE Run 15A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 15A – CFE 15x 30sek. á 10m shuttle + 15 x 30 sek. for cals (AMRAP – Reps) Run: 2 teams 15 x 30 sek. af 10m shuttle sprints for[…]

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CFE Roning 15A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 15A – CFE 15x 30sek. á 10m shuttle + 15 x 30 sek. for cals (AMRAP – Reps) Run: 2 teams 15 x 30 sek. af 10m shuttle sprints for reps Notér[…]

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