CrossFit Inua

WODS

Begynderhold 4

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 lunges Metcon wod: Metcon (4 Rounds for reps) TABATA 20/ 10 x 6 (normalt 8) – SDHP 30/ 20 – Pull ups – Back ext. –[…]

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15/12-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Wall ball burpee warm up (No Measure) Team 3 1 wall ball shot 1 burpee Stå i ring kast wb til makker, lav en burpee. 5 min. Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 24 24 push press 60/[…]

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CFE Assault bike 12A

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 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2[…]

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14/12-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis hold warm up (No Measure) 3 runder: 1 min. løb 1 min. squat 1 min. burpees Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 30 50 Front squat 60/ 40 50 push ups 50 KB swings 24/ 16 50[…]

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CFE Roning 12A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2 x 5m+10m+15m+20m shuttle sprint Bike: Team 2 Amrap 40 10[…]

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CFE Run 12A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2 x 5m+10m+15m+20m shuttle sprint Bike: Team 2 Amrap[…]

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13/12-19 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 Weightlifting Hang Clean (5 x 3 @89% 1RM af hang SQUAT clean ) Hvis ikke du har en 1RM på din hang squat clean så find[…]

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Begynderhold 3

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Metcon wod: Metcon (Time) 3RFT 10 DL 40/ 25 10 Medicin ball clean 20/ 14 10 Push ups ————— Team 2 6 RFT 10 DL 40/[…]

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12/12-19 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 Metcon (Time) 10 runder 5 power snatch 60/ 40 10 jumping lunges 25 DUs TC-18

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CFE Assault bike 11A

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 11A – CFE (1min jævnt-1min tempo-1min. sprint) x 7 (7 Rounds for distance) Team 2 7 x af: 1 min. jævnt tempo[…]

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