CrossFit Inua

24/1-20 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 Weightlifting PowSn+SnBal+OHS (Weight) Hvert 3. min. x 6: @60% 1RM squat snatch 2 power snatch 2[…]

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Begynderhold 3

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Metcon wod: Metcon (Time) 3RFT 10 DL 40/ 25 10 Medicin ball clean 20/ 14 10 Push ups ————— Team 2 6 RFT 10 DL 40/[…]

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23/1-20

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 (3 Rounds for reps) 3 x Amrap 5 (pause 3) 7 power clean[…]

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CFE Run 11A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 11A – CFE (1min jævnt-1min tempo-1min. sprint) x 7 (7 Rounds for distance) Team 2 7 x af: 1 min. jævnt tempo 1 min. højt tempo 1 min. sprint (Roning[…]

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CFE Assault bike 11A

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 11A – CFE (1min jævnt-1min tempo-1min. sprint) x 7 (7 Rounds for distance) Team 2 7 x af: 1 min. jævnt tempo[…]

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CFE Roning 11A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 11A – CFE (1min jævnt-1min tempo-1min. sprint) x 7 (7 Rounds for distance) Team 2 7 x af: 1 min. jævnt tempo 1 min. højt tempo 1 min. sprint (Roning ikke team[…]

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22/1-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Wall ball burpee warm up (No Measure) Team 3 1 wall ball shot 1 burpee Stå i ring kast wb til makker, lav en burpee. 5 min. Metcon Metcon (AMRAP – Rounds and Reps) Team 3 Amrap 30 50 wall balls 20/[…]

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Begynderhold 2

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Dyrestien (No Measure) Led 2 x bear crawl 2 x kålormen 2 x chimpansen 2 x krabbekravl 4 x gadedrenge 20 x mennesket Metcon wod: Metcon (AMRAP – Rounds and Reps) Amrap 12 (As Many Rounds As Possible) 10 Push press 20/[…]

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21/1-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Crossfit Inua “get set ready…GO” (No Measure) Team 2×2 Løb 15 rum – Amrap Air squat Løb 15 rum – Amrap Sit up Løb 15 rum – Amrap KB swing Løb 15 rum – Amrap Push up Metcon Metcon (AMRAP – Rounds[…]

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