CrossFit Inua

WODS

CFE LØB 12

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance CFE – 25 min. roligt (Distance) 25 min. roligt

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CFE ASSAULT BIKE 10

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 – 25 min. roligt (Distance) 25 min. roligt

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CFE RONING 10

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance CFE – 25 min. roligt (Distance) 25 min. roligt

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6/11-18 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Warm up by Kenni 2 (No Measure) 15 rum løb – amrap mountain runners 15 rum løb – amrap kb swing 15 rum løb – amrap hollow rock 15 rum løb – amrap superman rock Metcon Metcon (Time) 3 runder – TC[…]

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5/11-2018

CrossFit Inua – CrossFit View Public Whiteboard 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[…]

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CFE LØB 11

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd 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[…]

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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[…]

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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.)[…]

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WOD 4/11-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon () WOD: Metcon (3 Rounds for reps) Team x2 AMRAP 8 30 Squat clean 60/40 30 Shoulder press 45/25 30 Burpees — Rest 3 min —- AMRAP 8[…]

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WOD 3/11-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: WU: 5-10-15 (No Measure) 4 runder 5 push up 10 sit up 15 air squat Metcon WOD: Team WOD CFI (AMRAP – Reps) Team x3 Amrap 25 100 cal row 50 wall walks 100 jumping lunges 50 pull ups 100 jump[…]

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