CrossFit Inua

WODS

WOD 19/9-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch[…]

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19/9-18 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance CFE – 7 x 3 min (Distance) 2 pers. en maskine 7 x 3 min. Pause mens makker arb. (Roning –[…]

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19/9-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 7 x 3 min (Distance) 2 pers. en maskine 7 x 3 min. Pause mens makker arb. (Roning – pause 90 sek.)

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19/9-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 7 x 3 min (Distance) 2 pers. en maskine 7 x 3 min. Pause mens makker arb. (Roning – pause 90 sek.)

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WOD 18/9-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Opvarmning (No Measure) 21-15-9 Burpees squat sit ups Metcon Metcon WOD: Metcon (AMRAP – Reps) EMOM 20 1. 14 Box jump overs. 24/20 2. 14 T2B 3. Amrap Wall Ball shots 20/14 4. Rest

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17/9-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Warm up by Kenni 2 (No Measure) 15 rum løb – amrap mountain runners 15 rum løb – amrap kb swing 15 rum løb – amrap hollow rock 15 rum løb – amrap superman rock Metcon Metcon (AMRAP – Rounds and Reps)[…]

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17/9-18 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance CFE – 1-2-3-4-5-4-3-2-1 (9 Rounds for distance) 2 pers. 1 maskine 1-2-3-4-5-4-3-2-1 min. tempo Pause mens makker løber (Roning 1-2 min.[…]

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17/9-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 1-2-3-4-5-4-3-2-1 (9 Rounds for distance) 2 pers. 1 maskine 1-2-3-4-5-4-3-2-1 min. tempo Pause mens makker løber (Roning 1-2 min. pauser) Notér distance for alle intervaller

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17/9-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 1-2-3-4-5-4-3-2-1 (9 Rounds for distance) 2 pers. 1 maskine 1-2-3-4-5-4-3-2-1 min. tempo Pause mens makker løber (Roning 1-2 min. pauser) Notér distance for alle intervaller

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16/9-18 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 Konstant rokade NY (4 Rounds for reps) TEAM 3 AMRAP 7 på hver øvelse – Row for cal. – Thrusters 42,5/ 30[…]

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