CrossFit Inua

WODS

7/3-21 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 RX: Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 25 1 Power Clean 70/50 2 Hang power clean 70/50 3 Push jerk 70/50 4[…]

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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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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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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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6/3-21 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 upTC8 Metcon Rx: Metcon (AMRAP –[…]

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5/3-21 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) 5 runder 4 Squat clean @80% 8 Burpees over bar 12 Push[…]

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4/3-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis warm up 2 (No Measure) 2 runder: 1 min. løb 1 min. burpees Derefter: 15 squat jump 15 sit ups 15 push ups Metcon Rx: Metcon (Time) 21-18-15-12-9-6-3 – KB swings 24/16 – Box jumps 30/24 – V-situps TC 20 Int:[…]

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CFE Roning 2A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning 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 + det løse

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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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3/3-21 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 Metcon (AMRAP – Rounds and[…]

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