CrossFit Inua

WODS

WOD 14/10-2017

CrossFit Inua – CrossFit Warm-up WU: CrossFit Inua warm up (No Measure) Led 3 runder á 10-15 reps – Sprællemand – Squat jumps – Dolphins – Hollow rocks – Superman rocks Mob. squat Mob. skulder WOD: Metcon (3 Rounds for reps) Team x2 Amrap 8 30 squat clean 50/30 150[…]

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INTRO Uge2 dag2

CrossFit Inua – Intro Warm-up wu: Dyrestien (No Measure) Led 4 rum af hver – bear crawl – kålormen – chimpansen – krabbekravl – hesten (i galop) – EdderkoppenNøjes med 2 af kålormen Metcon wod: Metcon (Time) 3 runder: 10 Front squat 20/ 15 10 Leg raises 10 KBS 16/[…]

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WOD 13/10-2017

CrossFit Inua – CrossFit Warm-up WU: WarmUp CFI (No Measure) 3 rounds 12 lunges 12 kb swing 12 sit up 12 air squat 12 rum løb 3 rum bear crawl Metcon WOD: Metcon (2 Rounds for reps) Amrap 12 12 pull up 12 push up 12 pistols —–rest 3 min—–[…]

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WOD 12/10-2017

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Weightlifting 3 RM: Front Squat (10-10-8-8-6-6-4-4-3-3-3) 25 min Bonus Bonus: Burpees/Boxjump 21-15-9 (Time) 21-15-9 Burpees Box Jump Time cap 5 min

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WOD 11/10-2017

CrossFit Inua – CrossFit Warm-up WU: 3 rounds WU (No Measure) 3 rounds 6 Burpees 9 Sit up 12 Walk out 15 Air squat Metcon WOD: Metcon (AMRAP – Reps) tion wod 7x3min “3 min amrap på hver station” 2 min rest mellem hver station Row cal Wall Ball 20/14[…]

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11/10-17 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance Metcon (3 Rounds for time) 2 på en assault bike 3 x 4500m (pause mens makker arb.) Notér tid for hvert interval

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11/10-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (3 Rounds for time) 2 på en Trueform 3 x 1500m (pause mens makker arb.) Notér tid for hvert interval

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11/10-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (4 Rounds for time) 4 x 1500m (pause 2 min.) Notér tid for hvert interval

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WOD 10/10-2017

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 løb (No Measure) 21-15-9 Rum løb Air squat Push up Sit up Pull up Metcon WOD: CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Bonus Bonus: Toes-To-Bar (50 Reps)

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INTRO Uge2 dag1

CrossFit Inua – Intro Warm-up wu: Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 10 pull ups Metcon wod: Metcon (AMRAP – Reps) Tabata 20/10 x 4 – Shoulder press 20/ 15 – Lunge steps – Back extensions – Box jumps/ step[…]

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