CrossFit Inua

WODS

14/5-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (Calories) Amrap 40 10 cals sprint (30 sek. pause) Pause mens makker arb. Notér total kalorier

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14/5-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (20 Rounds for distance) 2 pers. 1 trueform 20 x 30 sek. sprint Pause 1 min. Notér hvert interval

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INTRO Uge2 Dag1

CrossFit Inua – Intro View Public Whiteboard Info: Metcon (No Measure) Alle på wodify? Alle signer ind selv. Hvad lærte vi sidst? 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[…]

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WOD 13/5-2018

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 (AMRAP – Reps) Team x3 Amrap 25 160 DU 100 pull up 200 push up 300 air squat 160 DU *1 i plank hele tiden –[…]

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WOD 12/5-2018

CrossFit Inua – CrossFit View Public Whiteboard Warm-up WU: Get warm (No Measure) 3 runder: 20 broad jump 20 sit ups 3 rum bear crawl 5 pull ups Metcon WOD: Metcon (AMRAP – Reps) Team x 3 Amrap 30 100 cal row 40 Burpees over rower 80 OH squat 50/35[…]

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12/5-18 CFE LØB

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (AMRAP – Rounds and Reps) 2 teams Amrap 30 – 120m shuttle Noter runder og reps

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12/5-18 CFE RONING

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (Calories) Amrap 30 – 15 cals sprint (pause 1 min) Notér samlet kalorier

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12/5-18 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 Metcon (2 Rounds for reps) 2 pers. 1 assault bike Amrap 12 – 15 cals Amrap 12 – 10 cals Pause[…]

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WOD 11/5-2018

CrossFit Inua – CrossFit View Public Whiteboard 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 Weightlifting 1 RM: Squat Clean (10-8-8-6-5-4-3-2-1-1-1) TC 25 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Amrap[…]

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INTRO Uge1 Dag2

CrossFit Inua – Intro View Public Whiteboard Info: Metcon (No Measure) Har alle hentet wodify app? Vis hvordan man signer ind på skærmen i Inua. Hvad lærte I sidst? Warm-up Dyrestien (No Measure) Led 4 x bear crawl 2 x kålormen 4 x chimpansen 4 x krabbekravl 4 x dragon[…]

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