CrossFit Inua

WODS

WOD 7/1-2016

CrossFit Inua – CrossFit Warm-up WU: Warm up – Row (No Measure) Team x 2 12 cal row – lunges 12 cal row – thruster med.ball 12 cal row – sit up 12 cal row – burpees Metcon WOD: Metcon (AMRAP – Reps) Team x3 Amrap 8 50 Lunges 50/35[…]

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WOD 6/1-2017

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon WOD: Metcon (AMRAP – Rounds and Reps) 1 ÅRS FØDSELSDAGS WOD Amrap 12 12 Burpees o. bar 12 Front squat 43/30 12 Push Jerk 43/30

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WOD 5/1-2017

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: Metcon (Time) 3 RFT. 10[…]

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4/1-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (9 Rounds for distance) 5-4-3-2-1-2-3-4-5 min (2 min. pauser)

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4/1-17 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 wod: Metcon (9 Rounds for distance) 5-4-3-2-1-2-3-4-5 min (2 min. pauser)

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4/1-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (9 Rounds for distance) 5-4-3-2-1-2-3-4-5 min (2 min. pauser)

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WOD 4/1-2017

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon WOD: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Bonus Bonus: Metcon (No Measure) 3x 10 strict pull ups

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WOD 3/1-2016

CrossFit Inua – CrossFit Warm-up WU: Warm up – Row (No Measure) Team x 2 12 cal row – lunges 12 cal row – thruster med.ball 12 cal row – sit up 12 cal row – burpees Metcon WOD: Metcon (Time) For time: 100 KB swings 24/16 0-10 min: 8[…]

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2/1-17 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 wod: Metcon (6 Rounds for distance) 6 x 4 min. (2 min. pauser)

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2/1-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (6 Rounds for distance) 6 x 4 min. (2 min. pauser)

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