CrossFit Inua

2/3-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Crossfit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Push up Row 15 cal – Amrap Sit up Row 15 cal – Amrap KB swings Metcon Rx: Metcon (Time) 21-15-9 –[…]

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CFE Assault bike 10A

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 25 min. roligt (Distance) Stille og roligt.

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CFE Roning 17A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 3K row test (Time) 3km max effort

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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 LØB 11

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 10 x 400m (Assault bike 1200m) (10 Rounds for time) 2 pers. 1 maskine 10 x 400m (Assault bike 1200m) (Pause mens makker arb.) (Row – Pause[…]

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1/3-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis Warm Up (No Measure) 2 runder: – 1 min. løb – 1 min. roning Derefter 15 sit ups 15 Squat 15 Ring rows 15 burpees Metcon Rx: Metcon (AMRAP – Rounds and Reps) Amrap 25 Team 2 2 BMU 3 toes[…]

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29/2-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis hold warm up (No Measure) 3 runder: 1 min. løb 1 min. squat 1 min. burpees Metcon Metcon (AMRAP – Rounds and Reps) Team 3 Amrap 30 – 30 Power clean 70/ 50 – 30 Strict chest to bar – 30[…]

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CFE Assault bike 9A

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 9A – CFE – Amrap 40 – 3 x 20m shuttle/ 15 cals (AMRAP – Reps) RUN: 2 teams Amrap 40 (reps)[…]

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CFE Roning 9A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 9A – CFE – Amrap 40 – 3 x 20m shuttle/ 15 cals (AMRAP – Reps) RUN: 2 teams Amrap 40 (reps) 3 x 20m shuttle sprint Bike: Team 2 Amrap 40[…]

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CFE LØB 10

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – Amrap 30 – 40m shuttle sprint (AMRAP – Reps) 2 Teams Amrap 30 – 40m shuttle sprint 40m = 1 rep

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