CrossFit Inua

WODS

6/8-19 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 (Time) 3 runder 400m løb 15 thrusters 50/35 15 Toes to bar TC[…]

Læs mere

5/8-20 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[…]

Læs mere

RUN

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard CFE – 12 x 200m (90 sek. pauser) (12 Rounds for time) 12 x 200m sprint (90 sek. pauser imellem) Notér tid for hvert interval

Læs mere

CFE RONING 10

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 25 min. roligt (Distance) 25 min. roligt

Læs mere

CFE ASSAULT BIKE 10

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance CFE – 25 min. roligt (Distance) 25 min. roligt

Læs mere

Begynderhold 4

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 lunges Metcon wod: Metcon (4 Rounds for reps) TABATA 20/ 10 x 6 (normalt 8) – SDHP 30/ 20 – Pull ups – Back ext. –[…]

Læs mere

4/7-20 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 Weightlifting Power Snatch (5-5-3-3-1-1-1… Find 1RM) Power Snatch (5 sæt á 3 reps @75%) Bonus 3 min burpees (AMRAP – Reps) Amrap 3 Burpees

Læs mere

3/8-20 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 Rx: Metcon (AMRAP – Reps) EMOM 20 Odd: 10-15 pull ups Even: 110-220m løb (svarer til 1 ell. 2 reps) Sc1: Metcon (AMRAP –[…]

Læs mere

CFE RONING 9

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning 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 1 min.)[…]

Læs mere

CFE ASSAULT BIKE 9

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance CFE – 10 x 400m (Assault bike 1200m) (10 Rounds for time) 2 pers. 1 maskine 10 x 400m (Assault bike[…]

Læs mere