CrossFit Inua

WODS

3/8-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis hold warm up (No Measure) 3 runder: 1 min. løb 1 min. squat 1 min. burpees Metcon Rx: Metcon (AMRAP – Reps) EMOM 20 Odd: 10-15 pull ups Even: 110-220m løb (svarer til 1 ell. 2 reps) Sc1: Metcon (AMRAP –[…]

Læs mere

Begynderhold 3

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Metcon wod: Metcon (Time) 3RFT 10 DL 40/ 25 10 Medicin ball clean 20/ 14 10 Push ups ————— Team 2 6 RFT 10 DL 40/[…]

Læs mere

CFE LØB 9

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 5 x 5 min. Tempo (5 Rounds for distance) 5 x 5 min. tempo (Pause 5 min.) (Row – Pause 2 min.) Notér distance for hvert interval

Læs mere

CFE RONING 9

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 10 x 400m (Assault bike 1200m) (10 Rounds for time) 2 pers. 1 maskine 10 x 400m (Assault bike 1200m) (Pause mens makker arb.) (Row – Pause 1 min.)[…]

Læs mere

CFE ASSAULT BIKE 9

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance CFE – 10 x 400m (Assault bike 1200m) (10 Rounds for time) 2 pers. 1 maskine 10 x 400m (Assault bike[…]

Læs mere

2/8-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard 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 Metcon (AMRAP – Rounds and[…]

Læs mere

1/8-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 3 runder fra Kenni (No Measure) 3 runder 10 med.ball thrusters 10 squat jumps 10 push ups 10 mountain climbers Metcon Metcon (AMRAP – Rounds and Reps) Amrap 30 Team 3 – 30 Deadlift 140/ 90 – 30 HSPU – 30 Burpee[…]

Læs mere

CFE LØB 8

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – Team 2 Amrap 30 – 200m(bike 600m) (AMRAP – Rounds and Reps) Team 2 Amrap 30 – 200m sprint (Assault bike 600m) Pause mens makker arb. (Roning[…]

Læs mere

CFE RONING 8

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 20 x 1 min. af 1 min. på (Calories) 20 x 1 min. tempo (1 min. pause) Notér samlet antal kalorier for din egen præstation

Læs mere

CFE ASSAULT BIKE 8

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance CFE – 20 x 1 min. af 1 min. på (Calories) 20 x 1 min. tempo (1 min. pause) Notér samlet[…]

Læs mere