CrossFit Inua

WODS

CFE Run 14A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 14A – CFE 4 x 1km (4 Rounds for time) Team 2 4 x 1 km (Roning ikke team og pause 2 min. ml. hvert interval) Notér tid for hvert[…]

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17/2-21 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 – Rounds and Reps) Team 3 Amrap 30 Buy in “Grace” 30 Clean & jerk 61/43 200 DUs 100 Push press[…]

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CFE Roning 14A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 14A – CFE 4 x 1km (4 Rounds for time) Team 2 4 x 1 km (Roning ikke team og pause 2 min. ml. hvert interval) Notér tid for hvert interval

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16/2-21 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 Rx: Christine (Time) 3 Rounds[…]

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CFE Assault bike 13A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 13A – CFE Amrap 40, 200m sprint (bike 600m) (AMRAP – Rounds and Reps) Run: Team 2 Amrap 40 – 200m Row:[…]

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CFE Run 13A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 13A – CFE Amrap 40, 200m sprint (bike 600m) (AMRAP – Rounds and Reps) Run: Team 2 Amrap 40 – 200m Row: Alene Amrap 40 – 200m (1 min. pause)[…]

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15/2-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis warm up 2 (No Measure) 2 runder: 1 min. løb 1 min. burpees Derefter: 15 squat jump 15 sit ups 15 push ups Weightlifting Back Squat (10-8-6-4-2-1-1-1… find dagens 1RM) Back Squat (5 sæt af 3 reps @85%) 10 -15 reps[…]

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CFE Roning 13A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 13A – CFE Amrap 40, 200m sprint (bike 600m) (AMRAP – Rounds and Reps) Run: Team 2 Amrap 40 – 200m Row: Alene Amrap 40 – 200m (1 min. pause) Bike: Team[…]

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14/2-21 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges Metcon Metcon (AMRAP – Reps) Team 2 Amrap 40 – 100 cals row – 100 box jump overs 30/24 – 100 push ups – 100[…]

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CFE Assault bike 12A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 12A – CFE 5-10-15-20 shuttle run + 10cals, 15sek, 10cals bike/row (AMRAP – Rounds and Reps) Run: 2 teams Amrap 40 2[…]

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