CrossFit Inua

WODS

27/1-16 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about[…]

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26/1-17 WOD

CrossFit Inua – CrossFit Warm-up Crossfit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Push up Row 15 cal – Amrap Sit up Row 15 cal – Amrap KB swings Metcon wod: Metcon (AMRAP – Reps) AMRAP 20 2[…]

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25/1-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (3 Rounds for time) 3 x 1000m (3 min. pauser)

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25/1-17 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 (3 Rounds for time) 3x3000m (3 min. pauser)

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25/1-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Wod: Metcon (3 Rounds for time) 3 x 1000m (3 min. pauser)

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25/1-17

CrossFit Inua – CrossFit Warm-up Ready to work hard (No Measure) 21-15-9 Med ball thruster Kb swing Sit up Lunges Weightlifting Overhead Squat (10-8-6-6-4-4-2-2-2… find 2RM)

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24/1-17 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon wod: CF Inua Benchmark #5 (Time) 21-18-15-12-9-6-3 – Deadlift 100/ 70 – Burpees over bar TC-18

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23/1-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Wod: Metcon (6 Rounds for time) 6x500m (2 min. pauser)

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23/1-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (6 Rounds for time) 6x500m (2 min. pauser)

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INTRO Uge3 dag1

CrossFit Inua – Intro 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 ene arm –[…]

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