CrossFit Inua

WODS

WOD 12/11-2016

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon WOD: Station wod 7x3min (CrossFit Inua) (AMRAP – Reps) Station wod 7x3min “3 min amrap på hver station” 2 min rest mellem hver station Trueform runner Wall Ball 20/14 Rope climb[…]

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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 11/11-2016

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 #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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WOD 10/11-2016

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 Weightlifting 1 RM: Front Rack Lunge (10-10-8-6-6-4-2-2-1-1-1) (1 RM=1 on each leg) 20 min timecap[…]

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9/11-16 MOBILITY

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 (Time) For time: 21 Clean & Jerk 60/40 – 50 D.U 15 Clean & Jerk 60/40 – 50 D.U 9 Clean & Jerk 60/40 – 50 D.U Bonus Bonus:[…]

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9/11-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (Distance) 40 min. roligt

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9/11-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (Distance) 40 min. roligt

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9/11-16 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 Metcon (Distance) 40 min. roligt

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WOD 8/11-2016

CrossFit Inua – CrossFit Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning3 runder 15 OH squat med PVC 15 Medicin Ball thruster 15 AB mat sit ups Mobility WOD: Metcon (AMRAP – Reps) EMOM 16 ODD: 15/12 cal row EVEN: 8 OH squat 40/30 Men: Total reps 184 Women:[…]

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