CrossFit Inua

WODS

CFE RONING 12

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 10 x 2 min (10 Rounds for distance) 2 pers. 1 maskine 10 x 2 min. Pause mens makker arb Notér for hvert interval

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CFE LØB 14

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 10 x 2 min (10 Rounds for distance) 2 pers. 1 maskine 10 x 2 min. Pause mens makker arb Notér for hvert interval

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11/11-18 WOD

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 Metcon Team2: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor,[…]

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10/11-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis Warm Up (No Measure) 3 runder: – 1 min. løb – 1 min. roning Derefter 15 sit ups 15 Squat 15 Ring rows 15 burpees Metcon Metcon (AMRAP – Reps) Amrap 40 Team 3 (#1 pers. skal hele tiden lave shoulder[…]

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CFE LØB 13

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE shuttle sprint 20 x 30s on (AMRAP – Reps) 2 teams 30s á 20m shuttle for reps Notér kun dit eget resultat

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CFE ASSAULT BIKE 11

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 30 x 30s on 60s off (30 Rounds for distance) 30 x 30sek sprint (for distance) 60 sek pause Notér[…]

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CFE RONING 11

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE 30 x 30s on 60s off (30 Rounds for distance) 30 x 30sek sprint (for distance) 60 sek pause Notér alle intervaller

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9/11-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTC – 10 Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#TC – 10

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8/11-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis Warm Up (No Measure) 3 runder: – 1 min. løb – 1 min. roning Derefter 15 sit ups 15 Squat 15 Ring rows 15 burpees Weightlifting Split Jerk (10-8-6-4-2-2-2… find 2 RM) 35 min. Bonus Burpees/Boxjump 21-15-9 (Time) 21-15-9 Burpees Box[…]

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7/11-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Metcon Ro tæt på 150m x 6 (No Measure) 2 pers. 1 romaskine 6 intervaller hver: – ro så tæt på 150m som muligt – Lav det antal meter du missede til reps ved enten: Burpees, squat, sit ups, push ups eller[…]

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