CrossFit Inua

WODS

Begynderhold 4

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 4 superman rocks 3 jumping squat 2 V-sit ups 1 lunges (hvert ben) Metcon wod: Metcon (4 Rounds for reps) TABATA 20/ 10 x 6 (normalt 8) – SDHP 30/ 20 – Pull ups – Back[…]

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19/5-19 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 Team2: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats1200m løb som slut Samlet tid derefter. TC – 30

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CFE Roning 3A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m shuttle sprint Bike: Team 2 Amrap 30 (cals) – 20[…]

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CFE Assault bike 3A

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 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m[…]

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18/5-19 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 4 superman rocks 3 jumping squat 2 V-sit ups 1 lunges (hvert ben) Metcon Team2: Crazy Grace (Time) 30 x – 1 squat clean & push press 80/ 55 – 1 burpee over bar TC –[…]

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CFE Run 3A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m shuttle sprint Bike: Team 2 Amrap 30 (cals)[…]

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17/5-19 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 Metcon (Time) Team 2[…]

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Begynderhold 3

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Metcon wod: Metcon (Time) 3RFT 10 DL 40/ 25 10 Medicin ball clean 20/ 14 10 Push ups ————— Team 2 6 RFT 10 DL 40/[…]

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CFE Run 2A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 2A – CFE Amrap 40 – 500m tempo (AMRAP – Rounds and Reps) Team 2 Amrap 40 – 500m tempo (bike 1500m) (Roning – pause 2 min) Notér runder +[…]

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CFE Roning 2A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 2A – CFE Amrap 40 – 500m tempo (AMRAP – Rounds and Reps) Team 2 Amrap 40 – 500m tempo (bike 1500m) (Roning – pause 2 min) Notér runder + det løse

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