CrossFit Inua

WODS

WOD 12/12-2016

CrossFit Inua – CrossFit Warm-up WU: Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand stand 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: Giant[…]

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WOD 11/12-2016

CrossFit Inua – CrossFit Warm-up WU: CrossFit Inua warm up (No Measure) Led 3 runder á 10-15 reps – Sprællemand – Squat jumps – Dolphins – Hollow rocks – Superman rocks Mob. squat Mob. skulder Metcon WOD1: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon WOD2: Fran[…]

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10/12-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (AMRAP – Rounds and Reps) Team 4 Amrap 15 – 40m Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 12 – 100 m (Trueform)

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10/12-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 200m (1 min. pause) wod: Metcon (AMRAP – Rounds and Reps) Amrap 10 – 500m (1 min. pause)

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10/12-16 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance wod: Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 15 – 500m wod: Metcon (AMRAP – Rounds and Reps) Amrap 10 – 800m

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WOD 10/12-2016

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon WOD: Metcon (AMRAP – Reps) AMRAP 30 Team 3 100 cal row 100 t2b 100 push up 100 weighted lunges 40/25 100 c2b

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INTRO uge1 dag2

CrossFit Inua – Intro Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Metcon wod: Metcon (Time) 21-15-9 Dead lift Push ups Bonus bonus: 1000m Row (Time) Max Effort 1000m Row

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WOD 9/12-2016

CrossFit Inua – CrossFit Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning3 runder 10 KB swing 10 air squat 10 sit up 10 med Ball thruster 2 rum Bear crawl Metcon WOD: Metcon (Time) 5 RFT. 12 Pull up 12 Hollow rock 12 Thruster 40/25 12 Back ext.

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WOD 8/12-2016

CrossFit Inua – CrossFit Warm-up WU: CrossFit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Sit up Row 15 cal – Amrap Push up Row 15 cal – Amrap KB swing Metcon WOD: Metcon (AMRAP – Reps) EMOM 18[…]

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7/12-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (9 Rounds for distance) 1-2-3-4-5-4-3-2-1 min. 1/2 Pause Notér hvert interval

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