CrossFit Inua

WODS

18/1-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges Weightlifting Power Snatch (10-8-6-4-2-1-1-1…Find 1 RM) Power Snatch (5 sæt af 3 reps @85%)

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17/1-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis hold warm up (No Measure) 3 runder: 1 min. løb 1 min. squat 1 min. burpees Metcon Metcon (AMRAP – Rounds and Reps) Amrap 25 Team 2 25 Shoulder press 43/ 30 50 KB swings 24/ 16 25 Push press 43/[…]

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CFE Run 18A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams Amrap 35 2 x 20m + 2 x[…]

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16/1-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Junk Yard Dog Warm Up (No Measure) 1 runde hver Metcon Metcon (AMRAP – Rounds and Reps) Amrap 30 Team 3 40 Power clean & jerk 70/ 48 100 V-sit ups 40 Squat clean 70/ 48 200 Mountain climbers 40 Deadlift 70/[…]

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CFE Assault bike 18A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams[…]

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CFE Roning 18A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 18A – CFE Amrap 35(2x 20m + 2x 10M) + 13cals, 15sek, 8 cals (AMRAP – Rounds and Reps) Run: 2 teams Amrap 35 2 x 20m + 2 x 10m Notér[…]

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15/1-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Crossfit Inua “get set ready…GO” (No Measure) Team 2×2 Løb 15 rum – Amrap Air squat Løb 15 rum – Amrap Sit up Løb 15 rum – Amrap KB swing Løb 15 rum – Amrap Push up Metcon CF Inua benchmark #3[…]

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14/1-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Burpees/Boxjump 21-15-9 (Time) 21-15-9 Burpees Box Jump Time cap 5 minTC 10 min (ikke 5) Metcon CF Inua benchmark #2 (Time) For time: 30 Clusters 61/ 43TC 10 Bonus Amrap 3 – Wall balls (AMRAP – Reps) Så mange wall balls som[…]

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CFE Run 17A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 3K test run (Time) Løb 3K så hurtigt som muligt

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CFE Assault bike 17A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 10K Assault bike test (Time) 10 K max effort

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