CrossFit Inua

WODS

WOD 1/10-2016

CrossFit Inua – CrossFit Metcon WU: Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand stand WOD: Metcon (AMRAP – Reps) AMRAP 30 Team X3 100 HSPU 100 Lunges 35/25 100 Push Jerk 35/25 100 Box Jump 30/24 100 Burpees

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INTRO Uge4 dag2

CrossFit Inua – Intro 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 Balance 4. Snatch[…]

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WOD 30/9-2016

CrossFit Inua – CrossFit Warm-up WU: 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 WOD: CrossFit Games Open 16.4 (AMRAP[…]

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WOD 29/9-2016

CrossFit Inua – CrossFit Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning30 air squat (ass2grass) 30 KB swing 10 rum løb medicin ball over hoved Metcon WOD: Metcon (Time) 5 RFT 3 Burpees 6 pistols alt. 12 pull ups 24 ab mat sit ups Bonus Bonus: AMRAP 2 –[…]

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28/9-16 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 wod: Metcon (8 Rounds for distance) 2 runder: 1-2-3-4 min. (1 til 1 pauser) Notér tid for hvert interval

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WOD 28/9-2016

CrossFit Inua – CrossFit Warm-up WU: Warm-up (No Measure) 3 rounds 12 kb swings 12 med. ball thrusters 12 push up 12 lunges 3 rum løb 3 rum bear crawl Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 hand release push up 10 weighted step up 20/15[…]

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28/9-16 TECH DAY snatch

CrossFit Inua – Technique day 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 Balance 4.[…]

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28/9-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (8 Rounds for distance) 2 runder: 1-2-3-4 min. (1 til 1 pauser) Notér tid for hvert interval

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28/9-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (8 Rounds for distance) 2 runder: 1-2-3-4 min. (1 til 1 pauser) Notér tid for hvert interval

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WOD 27/9-2016

CrossFit Inua – CrossFit Warm-up WU: Crossfit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Push up Row 15 cal – Amrap Sit up Row 15 cal – Amrap KB swings Metcon WOD: Metcon (AMRAP – Reps) EMOM 16[…]

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