CrossFit Inua

WODS

25/4-18 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 (8 Rounds for calories) 2 pers. 1 assault bike 8 x 3 min (hver) Pause mens makker arb. Notér kalorier[…]

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25/4-18 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 calories) 10 x 3 min Pause 2 min Notér kalorier for hvert interval

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25/4-18 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 (8 Rounds for distance) 2 pers. 1 trueform 8 x 3 min Pause mens makker arb. Notér hvert interval

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WOD 24/2-2018

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 WOD: CF Inua benchmark #1 (Time) 5 RFT 5 Push jerk 80/50 10 Squat clean 80/50 50 DU Timecap 15 min Bonus Bonus: Push-ups (5 sæt max)

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WOD 25/4-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: CFI all round WU (No Measure) 3 rounds 3 bear crawl 12 pull ups 12 lunges 12 hollow rock 12 air squat Metcon WOD1: 7 min. burpees (AMRAP – Reps) Så mange burpees som muligt på 7 min. Metcon WOD2: Amrap[…]

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23/4-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 4 superman rocks 3 jumping squat 2 V-sit ups 1 lunges (hvert ben) Weightlifting Thruster (3-3-3-3-1-1…find 1 RM) 20 min. Metcon Metcon (Time) 9-15-21 -Thrusters 43/ 30 – pull ups Tc-12

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23/4-18 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 (30 Rounds for calories) 2 pers. 1 assault bike 10 x 30 sek sprint (max cals) 2 min pauser

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23/4-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (15 Rounds for calories) 15 x 30 sek. sprint (max cals) Pause 2 min.

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23/4-18 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 (10 Rounds for distance) 10 x 30 sek. sprint (max distance) Pause 2 min.

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22/4-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Junk Yard Dog Warm Up (No Measure) 2 og 2 sammen Person 1 – Sid på gulvet med ben samlet strakt – armene ud til siden – Tæl for person 2 Person 2 – Stå bag person 1 – Hop over den[…]

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