CrossFit Inua

WODS

Begynderhold 9

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 lunges6 min Mobility Metcon (No Measure) PVC mob. skuldre og ryg 4 min. Makker mob. ankler 3 min. Metcon lukket hold 9/24 (AMRAP – Rounds and[…]

Læs mere

15/11-19 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 Double Grace (Time) 60 x[…]

Læs mere

14/11-19 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 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo[…]

Læs mere

Begynderhold 8

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swingTc- 10 Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 15 – 20 cals row – 20 burpees – 20 jumping lunges – 20 box jump 24/ 20 Bonus[…]

Læs mere

CFE Roning 17A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 3K row test (Time) 3km max effort

Læs mere

CFE Run 17A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 3K test run (Time) Løb 3K så hurtigt som muligt

Læs mere

13/11-19 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 2 Amrap 20 10 Deadlift 100/ 70 20 jumping lunges 30 Mountain climbers Tag en hel runde[…]

Læs mere

12/11-19 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: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups[…]

Læs mere

11/11-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 1000m Row (Time) Max Effort 1000m Row DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed[…]

Læs mere

CFE Roning 16A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 16A – CFE Amrap 30, 110m sprint – 350m bike (AMRAP – Rounds and Reps) Run: Team 2 Amrap 30 – 110m sprint Row: Alene Amrap 30 – 110m sprint (Pause 1[…]

Læs mere