CrossFit Inua

WODS

24/2-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Simple warm up (No Measure) 3 runder 1 min af hver: -løb -roning -oh squat pvc Metcon Metcon (3 Rounds for reps) Team 2 Amrap 7 – 7 Deadlift 100/70 – 7 burpee tuck jump over bar Skift efter 1 runde —–Pause[…]

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24/2-18 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 Metcon (Distance) Team 2 Amrap 25 200m kun ben 100m arme og ben Notér samlet distance

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24/2-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (Time) 10 runder 350m sprint (90 sek. pause) Noter samlet tidsforbrug

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24/2-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (AMRAP – Rounds and Reps) Running Pose Lunge pull Skipping pull H/V 2 Teams Amrap 20 40 m sprint shuttle

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23/2-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon Metcon (AMRAP – Rounds and Reps) Amrap 20 8 toes to bar 10 hang clean & jerk 50/ 35 14/12 cals row

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22/2-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 af hver (No Measure) 2 runder af 2 rum af hver – lunges – bear crawl – burpees – broad jump – kålormen Metcon CF Inua benchmark #3 (CrossFit Inua) (AMRAP – Rounds and Reps) AMRAP 12 3 Front squat 61/43[…]

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21/2-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 runder fra Kenni (No Measure) 2 runder 10 med.ball thrusters 10 squat jumps 10 push ups 10 mountain climbers Metcon Metcon (2 Rounds for reps) Amrap 8 5 muscle clean 50/ 35 5 shoulder press 50/35 5 strict pull ups —-rest[…]

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21/2-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 25 -110m (hver) -200m (hver) -300m -400m … … Pause mens makker arb. Nå så langt som muligt Notér runder[…]

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21/2-18 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 Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 25 -110m (hver) -200m (hver) -300m -400m … … Pause mens makker[…]

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21/2-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (AMRAP – Rounds and Reps) Amrap 25 -110m -200m -300m -400m … … Nå så langt som muligt Notér runder og reps

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