CrossFit Inua

WODS

10/3-17 WOD

CrossFit Inua – CrossFit Warm-up 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 Metcon (Time) 5 RFT 10 Overhead squat 60/ 40 20 Pull ups Time cap 12[…]

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9/3-17 WOD

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 Push up Row 15 cal – Amrap Sit up Row 15 cal – Amrap KB swings Metcon wod: Metcon (AMRAP – Rounds and Reps)[…]

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8/3-17 WOD

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 – Rounds and Reps)[…]

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8/3-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (12 Rounds for time) 3 x 800m 3 x 400m 3 x 200m 3 x 100m (2 min. pauser) Notér hvert interval

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8/3-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (12 Rounds for time) 3 x 800m 3 x 400m 3 x 200m 3 x 100m (2 min. pauser) Notér hvert interval

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8/3-17 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 Metcon (12 Rounds for time) 3 x 2400m 3 x 1200m 3 x 600m 3 x 300m (2 min. pauser) Notér hvert interval

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7/3-17 WOD

CrossFit Inua – CrossFit Warm-up 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 CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20[…]

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6/3-17 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 5k ASSAULT BIKE (Time) 5km så hurtigt som muligt

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WOD 6/3-2017

CrossFit Inua – CrossFit Warm-up WU: Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 10 pull ups Metcon WOD: CF Inua benchmark #3 (CrossFit Inua) (AMRAP – Rounds and Reps) AMRAP 12 3 Front squat 61/43 4 Hang power clean 61/43 5[…]

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INTRO Uge1 Dag1

CrossFit Inua – Intro Warm-up wu: 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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