CrossFit Inua

WODS

CFE Run 9A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 9A – CFE – Amrap 40 – 3 x 20m shuttle/ 15 cals (AMRAP – Reps) RUN: 2 teams Amrap 40 (reps) 3 x 20m shuttle sprint Bike: Team 2[…]

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CFE Roning 9A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 9A – CFE – Amrap 40 – 3 x 20m shuttle/ 15 cals (AMRAP – Reps) RUN: 2 teams Amrap 40 (reps) 3 x 20m shuttle sprint Bike: Team 2 Amrap 40[…]

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18/1-20

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 Metcon (AMRAP – Rounds and Reps) Team 3 Amrap 25 25 Deadlift 100/ 70 250 DUs 25 Bar muscle up (Scaled – Chest to bar)[…]

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CFE Assault bike 9A

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 9A – CFE – Amrap 40 – 3 x 20m shuttle/ 15 cals (AMRAP – Reps) RUN: 2 teams Amrap 40 (reps)[…]

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17/1-20 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 Weightlifting PowSn+SnBal+OHS (Weight) Hvert 3. min. x 6: @60% 1RM squat snatch 2 power snatch 2[…]

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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[…]

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16/1-20 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 Weightlifting Bench Press (10-10-8-8-6-4-2-1-1-1… find 1RM) Metcon Amrap box jump overs (AMRAP – Reps) Amrap 4 – Box jump overs 24/20Kør den over to hold.[…]

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CFE Roning 8A

Announcements Åbnings- og holdtider i jul og nytår sendt ud på mail CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 8A – CFE 6 x 4 min (6 Rounds for distance) Team 2 6 x 4 min. (Roning 1-2 min[…]

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15/1-20 WOD

Announcements Åbnings- og holdtider i jul og nytår sendt ud på mail CrossFit Inua – CrossFit View Public Whiteboard Warm-up Ro tæt på 150m x 6 (No Measure) 2 pers. 1 romaskine 6 intervaller hver: – ro så tæt på 150m som muligt – Lav det antal meter du missede[…]

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CFE Assault bike 8A

Announcements Åbnings- og holdtider i jul og nytår sendt ud på mail 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 8A – CFE 6 x 4 min (6 Rounds for[…]

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