CrossFit Inua

WODS

CFE Run 3A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m shuttle sprint Bike: Team 2 Amrap 30 (cals)[…]

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19/9-20 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 Metcon (AMRAP – Rounds and Reps) Team 3 Amrap 30 30 Thrusters 60/ 40 30 Power clean 60/ 40 60 Box jumps 30/ 24[…]

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CFE Assault bike 3A

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 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m[…]

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CFE Roning 3A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m shuttle sprint Bike: Team 2 Amrap 30 (cals) – 20[…]

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Begynderhold 5

CrossFit Inua – Begynderhold 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) Amrap 12 – 5 power clean 50/ 35[…]

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18/9-20 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 Rx: Metcon (Time) 2 runder 50 Wall balls 20/ 14 50 Pull ups TC[…]

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17/9-20 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) 5 runder[…]

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CFE Run 2A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 2A – CFE Amrap 40 – 500m tempo (AMRAP – Rounds and Reps) Team 2 Amrap 40 – 500m tempo (bike 1500m) (Roning – pause 2 min) Notér runder +[…]

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16/9-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 2 runder af Junk yard dog… hver 3-2-1 GO Metcon Metcon (AMRAP – Reps) Team 3 Amrap 25 50 squat clean 80/ 55 250 DUs 50 Clusters 80/ 55 250 Mountain runners

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CFE Assault bike 2A

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 2A – CFE Amrap 40 – 500m tempo (AMRAP – Rounds and Reps) Team 2 Amrap 40 – 500m tempo (bike 1500m)[…]

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