CrossFit Inua

WODS

CFE LØB 4

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – shuttle sprint Amrap 40 – 10m+20m (AMRAP – Rounds and Reps) 2 teams Amrap 40 – 10m + 20m shuttle sprint Notér runder og reps (10m+20m=1 rep)

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CFE ASSAULT BIKE 2

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 – Amrap 30 – 10 cals sprint (AMRAP – Rounds and Reps) Amrap 30 – 10 cals sprint (pause 30-60[…]

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CFE RONING 2

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – Amrap 30 – 10 cals sprint (AMRAP – Rounds and Reps) Amrap 30 – 10 cals sprint (pause 30-60 sek.) Notér eget resultat

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WOD 19/10-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 5 pull ups Metcon WOD: Metcon (4 Rounds for reps) EMOM 20 1. 15 Deadlift 100/70 2. 10 Burpee o. bar 3. 15 Wall balls[…]

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WOD 18/10-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: CrossFit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Sit up Row 15 cal – Amrap Push up Row 15 cal – Amrap KB swing Metcon WOD1: Metcon (Weight) E2MOM[…]

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WOD 17/10-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Pizza game (No Measure) Skift mellem 4 superman rocks 3 jumping squat 2 V-sit ups 1 lunges (hvert ben) Metcon WOD: Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders[…]

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17/10-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 4 x 6 min (4 Rounds for distance) 2 pers. 1 maskine 4 x 6 min. tempo Pause mens makker arb. (Roning – pause 2 min.)

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WOD 16/10-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: 21-15-9 løb (No Measure) 21-15-9 Rum løb Air squat Push up Sit up Pull up Metcon WOD: Metcon (AMRAP – Reps) EMOM 16 1. 8 Push press 60/40 2. 15 V-sit up 3. 10 Front squat 60/40 4. 10 SDHP 60/40[…]

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15/10/18 – WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 5 pull ups Metcon Metcon (Time) 30-20-10-20-30 Wall balls 20/14 Du’s Lunges Timecap 25 min. Bonus Pull-ups (20 Strict Pull-ups )

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15/10-18 CFE ASSAULT BIKE

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 12 x 1 min. on – 2 min. off (12 Rounds for reps) 2 pers. 1 maskine 12 x 1[…]

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