CrossFit Inua

WODS

WOD 23/6-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Ready to work hard (No Measure) 21-15-9 Med ball thruster Kb swing Sit up Lunges Metcon WODWO: Metcon (AMRAP – Reps) Team á 3 Amrap 30 200 DU 80 Power Snatch 60/40 60 T2B 200 DU 80 OH Squat 60/40 60[…]

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23/6-18 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 (3 Rounds for reps) 2 teams Amrap 24 – 40m – 80m – 120m Skifte ml. distancerne hvert 8. min. Notér reps for hvert interval

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23/6-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (10 Rounds for time) 10 x 500m (1 min. pauser) Notér hvert interval

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23/6-18 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Endurance wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Metcon (10 Rounds for time) 2 pers. 1 assault bike 10 x 1500m Pause mens makker arb. Notér hvert interval

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EOD 22/7-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Simple warm up (No Measure) 3 runder 1 min af hver: -løb -roning -oh squat pvc Metcon WOD: Metcon (AMRAP – Reps) OTM 18 1. 12 wall balls 20/14 2. 12 Pull ups 3. Amrap boxjumps 20/24

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21/6-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Metcon 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon (Distance) NATIONALDAGS CRAZY Team 3 Amrap 90min Row 20 K på tid. For hver 500m skift mellem: – 30 squat clean 60/ 40 – 30 Power clean & jerk 60/ 40[…]

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WOD 20/6-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon WOD1: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#TC – 10 Metcon WOD2: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTC – 10

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20/6-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (3 Rounds for distance) 4 x 8 min. (6 min. tempo + 2 min. roligt) (90 sek. pauser) Notér hvert interval

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20/6-18 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 (3 Rounds for distance) 2 pers. 1 assault bike 3 x 8 min. (6 min. tempo + 2 min. roligt)[…]

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20/6-18 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 (3 Rounds for distance) 2 pers. 1 trueform 3 x 8 min. (6 min. tempo + 2 min. roligt) Pause mens makker arb. Notér hvert interval

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