03 jun

3/6-17 CFE ASSAULT BIKE

Posted under: WODS

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 (Distance) Team 2 AFAP 10 (3 min. pause) Metcon (3 Rounds for time) Team 2 10 x 600m (hver) Notér tid for de[…]

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02 jun

2/6-17 WOD

Posted under: WODS

CrossFit Inua – CrossFit Warm-up CrossFit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Sit up Row 15 cal – Amrap Push up Row 15 cal – Amrap KB swing Metcon Metcon (Time) Team 2 For time: 10 Dumbbell[…]

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01 jun

1/6-17 WOD

Posted under: WODS

CrossFit Inua – CrossFit Warm-up Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 10 pull ups Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 15 Person 1) skift mellem hver runde: – Hæng i bar – aktiv skulder – Push[…]

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31 maj

31/5-17 WOD

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CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Mobility Metcon (No Measure) Mobility til squat 12 min. Metcon Metcon (AMRAP – Reps) Amrap 12 -100 sit ups -100 squats -100 Sumo deadlift high pull 43/ 30

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31 maj

31/5-17 CFE ASSAULT BIKE

Posted under: WODS

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) 3 x 4000m (Pause mens makker cykler)

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31 maj

31/5-17 CFE RONING

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CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (2 Rounds for time) 3 x 1600m (3 min. pauser)

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31 maj

31/5-17 CFE LØB

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CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (3 Rounds for time) 3 x 1600m (pause mens makker løber)

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30 maj

30/5-17 WOD

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CrossFit Inua – CrossFit Warm-up 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 Balance[…]

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29 maj

INTRO Uge2 dag2

Posted under: WODS

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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29 maj

WOD 29/5-2017

Posted under: WODS

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: CF Inua benchmark #3 (CrossFit Inua) (AMRAP – Rounds and Reps) AMRAP 12 3 Front squat 61/43 4[…]

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