CrossFit Inua

WODS

25/3-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (16 Rounds for time) 10 x 100m sprint (30 sek.) 5 x 500m hurtigt (90 sek.) 1 x 1000m hurtigt Notér tid for hvert interval

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25/3-17 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 (16 Rounds for time) Team 2 10 x 200m sprint 5 x 400m hurtigt 1 x 2000m hurtigt Notér tid for hvert interval

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25/3-17 WOD

CrossFit Inua – CrossFit Warm-up 6 min: Pizza game (No Measure) Skift mellem 2 burpees 3 squat 4 sit ups Metcon AMRAP 2 – Double unders (AMRAP – Reps) AMRAP 2 – double unders Metcon (Time) Team 3 10 runder 21 cal row 15 clusters 60/ 40 90 DUs Time[…]

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INTRO Uge3 dag2

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 – Rounds and Reps) Amrap 12 – 5 wall balls 20/ 14 – 5 sit ups – 5 push press 25/[…]

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WOD 24/3-2017

CrossFit Inua – CrossFit Warm-up WU: Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 10 pull ups Weightlifting WOD: Power Snatch (10-9-8-7-6-5-4-3-2-1-1-1)

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WOD 23/3-2017

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 WU: Metcon (AMRAP – Reps) OTM[…]

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22/3-17 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (Distance) 10x200m 1/1 pauser

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22/3-17 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 (Distance) 10x600m 1/1 pauser

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20/3-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (Distance) 10x200m 1/1 pauser

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22/3-17 WOD

CrossFit Inua – CrossFit Warm-up 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat[…]

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