CrossFit Inua

WODS

CFE RONING 9

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 10 x 400m (Assault bike 1200m) (10 Rounds for time) 2 pers. 1 maskine 10 x 400m (Assault bike 1200m) (Pause mens makker arb.) (Row – Pause 1 min.)[…]

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13/01/19 – WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Metcon Metcon (5 Rounds for reps) Team 3 AMRAP 6 Løb for distance 1 arbejder, 1 holder planke, 1 pause AMRAP 6 Row for Cal 1 arbejder, 1 hænger i baren, 1 pause AMRAP 6 Wallballs 1 arbejder, 1 holder vægtskive 10/15[…]

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12/01/19 – 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 (2 Rounds for reps) Team[…]

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CFE ASSAULT BIKE 8

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 – 20 x 1 min. af 1 min. på (Calories) 20 x 1 min. tempo (1 min. pause) Notér samlet[…]

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CFE RONING 8

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 20 x 1 min. af 1 min. på (Calories) 20 x 1 min. tempo (1 min. pause) Notér samlet antal kalorier for din egen præstation

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CFE LØB 10

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – Amrap 30 – 40m shuttle sprint (AMRAP – Reps) 2 Teams Amrap 30 – 40m shuttle sprint 40m = 1 rep

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Strength cycle W1D5 (Back squat)

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Weightlifting Back Squat (Byg op til: 5 rep@65%, 5 rep@75%, max rep@85%) Max 30 min. Notér max reps @85% Metcon Metcon (AMRAP – Reps) Team 2[…]

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INTRO Uge1 Dag2

CrossFit Inua – Intro View Public Whiteboard Info: Metcon (No Measure) Har alle hentet wodify app? Vis hvordan man signer ind på skærmen i Inua. Hvad lærte I sidst? Warm-up Dyrestien (No Measure) Led 4 x bear crawl 2 x kålormen 4 x chimpansen 4 x krabbekravl 4 x dragon[…]

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Begynderhold 2

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Dyrestien (No Measure) Led 2 x bear crawl 2 x kålormen 2 x chimpansen 2 x krabbekravl 4 x gadedrenge 20 x mennesket Metcon wod: Metcon (AMRAP – Rounds and Reps) Amrap 12 (As Many Rounds As Possible) 10 Push press 20/[…]

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Strength cycle W1D4 (Bench press)

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) Weightlifting Bench Press (Byg op til: 5 rep@65%, 5 rep@75%, max rep@85%) Max 30 min. Notér max reps @85% Metcon Metcon (Time) 50[…]

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