CrossFit Inua

WODS

21/4-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swingtc – 8 Metcon Metcon (AMRAP – Rounds and Reps) Stigende antal for hver runde Team 3 Amrap 35 Buy in – 200 DUs 1 power snatch 60/ 40 1 burpee[…]

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20/4-19 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 Konstant rokade NY (4 Rounds for reps) TEAM 3 AMRAP 7 på hver øvelse[…]

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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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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 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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19/4-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GOTC-8 Metcon Metcon (3 Rounds for reps) Team 2 (1 hel runde før der skiftes) Amrap 8 – 5 squat clean 60/ 40 – 5 Back squat 60/ 40 – 5 Deadlift 60/ 40[…]

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18/4-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 10 min. opvarmning (No Measure) 3 runder – 2 min. løb – 1 min. gadedrenge – 30 sek. bearcrawl Metcon Metcon (AMRAP – Reps) Team 3 (2 arb. 1 holder pause) Amrap 30 – 200 Sync. squat jump – 200 Sync. V-sit[…]

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CFE Roning 8A

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 pauser)

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CFE Run 8A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 8A – CFE 6 x 4 min (6 Rounds for distance) Team 2 6 x 4 min. (Roning 1-2 min pauser)

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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[…]

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