CrossFit Inua

WODS

15/9-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon Metcon (3 Rounds for reps) Team 3 (skift som I vil) Amrap 7 – 5 squat clean 80/ 55 – 10 Deadlift 80/ 55 – 15 push up —- 4 min. —-[…]

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15/9-18 CFE ASSAULT BIKE

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 – Amrap 30 – 10 cals sprint (AMRAP – Rounds and Reps) Amrap 30 – 10 cals sprint (pause 30-60[…]

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15/9-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – Amrap 30 – 10 cals sprint (AMRAP – Rounds and Reps) Amrap 30 – 10 cals sprint (pause 30-60 sek.) Notér eget resultat

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15/9-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – Amrap 30 – 40m shuttle sprint (AMRAP – Reps) 2 Teams Amrap 30 – 40m shuttle sprint 40m = 1 rep

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14/9-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 runder fra Kenni (No Measure) 2 runder 10 med.ball thrusters 10 squat jumps 10 push ups 10 mountain climbers Metcon Metcon (Time) Team 2 – FOR TIME – 50 wall balls 20/ 14 – 50 V-sit ups – 50 Strict pull[…]

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13/9-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Ro tæt på 150m x 6 (No Measure) 2 pers. 1 romaskine 6 intervaller hver: – ro så tæt på 150m som muligt – Lav det antal meter du missede til reps ved enten: Burpees, squat, sit ups, push ups eller alle[…]

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12/9-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 20 – 20 chest to bar – 200 DUs – 20 Over head squat 60/ 40 – 200 Mountain climbers Bonus 25 burpees[…]

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12/9-18 CFE ASSAULT BIKE

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 – 4 x 6 min (4 Rounds for distance) 2 pers. 1 maskine 4 x 6 min. tempo Pause mens[…]

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12/9-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 4 x 6 min (4 Rounds for distance) 2 pers. 1 maskine 4 x 6 min. tempo Pause mens makker arb. (Roning – pause 2 min.)

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12/9-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 4 x 6 min (4 Rounds for distance) 2 pers. 1 maskine 4 x 6 min. tempo Pause mens makker arb. (Roning – pause 2 min.)

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