CrossFit Inua

WODS

30/4-16 CFE RONING

CrossFit INUA – CrossFit Endurance ROW Warm-up WU: 1000m roning (No Measure) Roligt 1000m roning Endurance WOD: Metcon (7 Rounds for reps) – 1500m – 1200m – 1000m – 800m – 600m – 400m – 200m 90 sek. pauser Notér tid for hvert interval Metcon Bonus: Toes 2 bar (Så[…]

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WOD 29/4-2014

CrossFit INUA – CrossFit Warm-up WU: 2 x Junk Yard Dog (No Measure) 3-2-1 GO Weightlifting WOD: Sumo Deadlift High Pull (10-10-8-6-6-4-2-2-1-1-1) Metcon BONUS: Metcon (Time) ROW – 1.000 Meter

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WOD 28/4-2016

CrossFit INUA – CrossFit Warm-up Warm-up 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 Metcon WOD: Metcon (Time) “Buy in – 25 burpees” 3 RFT 5 Strict Pull up[…]

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27/4-16 CFE RONING

CrossFit INUA – CrossFit Endurance ROW Warm-up WU: 1000m roning (No Measure) Roligt 1000m roningSlut med 2 x 200m tempo Endurance WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 300m roning – 15 squat Mobility MOB: Metcon (No Measure) 5 min. Foam roll – Ryg og lår

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27/4-16 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 (AMRAP – Rounds and Reps) AMRAP 20 – 800m – 15 squat Mobility MOB: Metcon (No Measure) 5 min. Foam roll –[…]

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27/4-16 CFE LØB

CrossFit INUA – CrossFit Endurance RUN Warm-up WU: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance WOD: Metcon (AMRAP – Rounds and Reps) TEAM 2 AMRAP 20 – 200m løb – 15 squat Mobility MOB: Metcon (No Measure) 5 min. Foam roll – lår og baller

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WOD 27/4-2016

CrossFit INUA – CrossFit Warm-up 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: CrossFit Games Open 13.4 (AMRAP – Reps)[…]

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WOD 26/4-2016

CrossFit INUA – CrossFit Warm-up Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand stand Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 MIN 6 push up 9 push press 43/30 12 back squat 43/30 Gymnastics BONUS: Sit-ups (Amrap[…]

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WOD 25/4-2016

CrossFit INUA – CrossFit Warm-up 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: Metcon (AMRAP – Reps) EMOM 16[…]

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25/4-16 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 (9 Rounds for time) 3 runder 3 x 1000m (1/2 pause) 3 min pause Forsøg at ramme samme tid for hvert interval[…]

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